Post by Ann on Dec 18, 2008 8:57:20 GMT -5
20 Tips for Managing Holiday Stress Smoke Free
Terry Martin,
20 Quick Tips to Help You Keep Stress at Bay and Your Quit Intact
Fa-la-la-la-ugh! The holiday season is a stressful time of year for most people. For those of us who are working to quit smoking, the holidays can be especially challenging. Use these tips to help you manage holiday stress smoke free:
Get Enough Rest
When we're tired and run down, cravings to smoke will seem stronger while we feel less able to manage them. Get enough sleep at night, and take a power during the day if you can.
Reduce Caffeine
Caffeine in the body of a smoker is metabolized(digested) at about twice the rate as that of a nonsmoker. This results in a high tolerance to caffeine, so reducing your intake of caffeine when you quit smoking will help to calm jittery nerves. Avoid extra cups of coffee to stay awake. Rest if you're tired.
Drink Your Water
Not only is water a great craving-buster, it's an essential ingredient in a healthy diet. Keep yourself well-hydrated and you'll feel better in general, which will in turn help you manage the stress you encounter more easily.
Eat a Well-Balanced Diet
Enjoy holiday treats, but also give your body the fuel it needs to function properly. Eat a diet rich in fruits, vegetables, protein and complex carbohydrates. Don't skip breakfast!
Go For a Walk
Walking reduces edginess and improves circulation. It also releases endorphins, the "feel good" hormone. So, when the urge to smoke strikes, head out for a walk around the block. You’ll come back refreshed and relaxed. If the weather is bad, use the treadmill or take a walk at an indoor mall.
Don't Forget Support
Our Smoking Cessation Support Forum here at About.com is a thriving, active group of people who can give you the help and encouragement you need. Sign in as a guest to browse and read posts from other quitters, or register(free) to post messages of your own.
Breathe!
Deep breathing is a quick way to calm edgy nerves and reduce stress. Breathe in through your nose for a count of three and exhale through your mouth for a count of three. Repeat this for a few minutes, and the tension in your body will begin to fall away.
Schedule Time For Yourself
While you're running around taking care of holiday tasks, take time to do something relaxing for yourself every single day. It could be as simple as taking a half hour alone in a quiet room to read a good book, or it could be as much as scheduling an afternoon at the movies. Avoid a piling on of stress by taking time daily to decompress.
Have a Cup of Tea
Allow yourself a few minutes to relax with a cup of tea and honey. Choose herbal teas rather than those with caffeine. It's an quick and easy way to rejuvenate yourself.
Focus on Today
Use a daily list to help you organize tasks. Don't overwhelm yourself by looking at the whole picture - keep things simple and in the present moments of the day you have in front of you. You'll be more efficient and less stressed.
Don't Strive for Perfection
We are often our own worst critics. Be kind to yourself this holiday season and loosen your expectations a little. Perfection is an elusive goal - think instead in terms of what is good enough.
Take a Mini Mental Vacation
Close your eyes. Create a place in your mind that you can visualize when you need to slow down and relax. It could be a real location or not, but make it yours. Use the same place every time so it becomes familiar and comfortable. As you settle in, start to follow your breathing, and slow it down gradually. Breathe deeply in and out for 3-5 minutes.
Delegate
Enlist the help of others to complete holiday tasks. Involve family members and friends, they're usually happy to help if asked.
Minimize and Simplify
It's so easy to take too much on this time of year. Make a list of things you'd like to accomplish and prioritize them. Decide what things must be done, and what things could be let go if need be. Sometimes less is more!
Avoid Financial Stress
Don't threaten your smobriety with worries about money. Make a holiday budget and stick to it.
Review Your List of Reasons
Reading your list is the easiest way to remember your priorities. Take 5 minutes and refresh your memory about why you quit smoking.
Acknowledge Your Grief
If you get the holiday blues, take steps to acknowledge and manage it. Denial only makes holiday depression worse.
Call a Friend
Take a few minutes to connect with someone you care about. Your spirits will be lifted, and chances are you’ll lift theirs too.
Count Your Blessings
Spend some time reflecting on all of the things in your life that you’re grateful for. It's a simple, yet powerful way to pull out of a slump and renew yourself.
Don't Forget
You quit smoking for a reason. Probably several. Don't let the stress of the holiday season cloud your thinking. Keep your memory green and your quit program intact. Remember that you're teaching yourself to live a smoke free life. Learning to manage the holidays is part of that.
You'll thank yourself when you come through the holiday season smoke free.
Have a great, smoke free holiday season!
quitsmoking.about.com/od/holidaytriggers/a/stresstips.htm
Terry Martin,
20 Quick Tips to Help You Keep Stress at Bay and Your Quit Intact
Fa-la-la-la-ugh! The holiday season is a stressful time of year for most people. For those of us who are working to quit smoking, the holidays can be especially challenging. Use these tips to help you manage holiday stress smoke free:
Get Enough Rest
When we're tired and run down, cravings to smoke will seem stronger while we feel less able to manage them. Get enough sleep at night, and take a power during the day if you can.
Reduce Caffeine
Caffeine in the body of a smoker is metabolized(digested) at about twice the rate as that of a nonsmoker. This results in a high tolerance to caffeine, so reducing your intake of caffeine when you quit smoking will help to calm jittery nerves. Avoid extra cups of coffee to stay awake. Rest if you're tired.
Drink Your Water
Not only is water a great craving-buster, it's an essential ingredient in a healthy diet. Keep yourself well-hydrated and you'll feel better in general, which will in turn help you manage the stress you encounter more easily.
Eat a Well-Balanced Diet
Enjoy holiday treats, but also give your body the fuel it needs to function properly. Eat a diet rich in fruits, vegetables, protein and complex carbohydrates. Don't skip breakfast!
Go For a Walk
Walking reduces edginess and improves circulation. It also releases endorphins, the "feel good" hormone. So, when the urge to smoke strikes, head out for a walk around the block. You’ll come back refreshed and relaxed. If the weather is bad, use the treadmill or take a walk at an indoor mall.
Don't Forget Support
Our Smoking Cessation Support Forum here at About.com is a thriving, active group of people who can give you the help and encouragement you need. Sign in as a guest to browse and read posts from other quitters, or register(free) to post messages of your own.
Breathe!
Deep breathing is a quick way to calm edgy nerves and reduce stress. Breathe in through your nose for a count of three and exhale through your mouth for a count of three. Repeat this for a few minutes, and the tension in your body will begin to fall away.
Schedule Time For Yourself
While you're running around taking care of holiday tasks, take time to do something relaxing for yourself every single day. It could be as simple as taking a half hour alone in a quiet room to read a good book, or it could be as much as scheduling an afternoon at the movies. Avoid a piling on of stress by taking time daily to decompress.
Have a Cup of Tea
Allow yourself a few minutes to relax with a cup of tea and honey. Choose herbal teas rather than those with caffeine. It's an quick and easy way to rejuvenate yourself.
Focus on Today
Use a daily list to help you organize tasks. Don't overwhelm yourself by looking at the whole picture - keep things simple and in the present moments of the day you have in front of you. You'll be more efficient and less stressed.
Don't Strive for Perfection
We are often our own worst critics. Be kind to yourself this holiday season and loosen your expectations a little. Perfection is an elusive goal - think instead in terms of what is good enough.
Take a Mini Mental Vacation
Close your eyes. Create a place in your mind that you can visualize when you need to slow down and relax. It could be a real location or not, but make it yours. Use the same place every time so it becomes familiar and comfortable. As you settle in, start to follow your breathing, and slow it down gradually. Breathe deeply in and out for 3-5 minutes.
Delegate
Enlist the help of others to complete holiday tasks. Involve family members and friends, they're usually happy to help if asked.
Minimize and Simplify
It's so easy to take too much on this time of year. Make a list of things you'd like to accomplish and prioritize them. Decide what things must be done, and what things could be let go if need be. Sometimes less is more!
Avoid Financial Stress
Don't threaten your smobriety with worries about money. Make a holiday budget and stick to it.
Review Your List of Reasons
Reading your list is the easiest way to remember your priorities. Take 5 minutes and refresh your memory about why you quit smoking.
Acknowledge Your Grief
If you get the holiday blues, take steps to acknowledge and manage it. Denial only makes holiday depression worse.
Call a Friend
Take a few minutes to connect with someone you care about. Your spirits will be lifted, and chances are you’ll lift theirs too.
Count Your Blessings
Spend some time reflecting on all of the things in your life that you’re grateful for. It's a simple, yet powerful way to pull out of a slump and renew yourself.
Don't Forget
You quit smoking for a reason. Probably several. Don't let the stress of the holiday season cloud your thinking. Keep your memory green and your quit program intact. Remember that you're teaching yourself to live a smoke free life. Learning to manage the holidays is part of that.
You'll thank yourself when you come through the holiday season smoke free.
Have a great, smoke free holiday season!
quitsmoking.about.com/od/holidaytriggers/a/stresstips.htm