My Quitting Smoking Diary - yours too!

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Ten stress busters

If you're stressed, whether by your job or by something more personal, the first step to feeling better is to identify the cause.

The most unhelpful thing you can do is turn to something unhealthy to help you cope, such as smoking or drinking.
“In life, there’s always a solution to a problem,” says Professor Cary Cooper, an occupational health expert at the University of Lancaster. “Not taking control of the situation and doing nothing will only make your problems worse.”
He says the keys to good stress management are building emotional strength, being in control of your situation, having a good social network and adopting a positive outlook.
These are Professor Cooper's top 10 stress-busting techniques:

Be active

If you have a stress-related problem, physical activity can get you in the right state of mind to be able to identify the causes of your stress and find a solution. “To deal with stress effectively, you need to feel robust and you need to feel strong mentally. Exercise does that,” says Cooper.

Exercise won’t make your stress disappear, but it will reduce some of the emotional intensity that you’re feeling, clearing your thoughts and enabling you to deal with your problems more calmly.

Take control

There’s a solution to any problem. “If you remain passive, thinking, ‘I can’t do anything about my problem’, your stress will get worse,” says Professor Cooper. “That feeling of loss of control is one of the main causes of stress and lack of well-being.”The act of taking control is in itself empowering, and it's a crucial part of finding a solution that satisfies you and not someone else. Read tips about how to manage your time.

Connect with people

A problem shared is a problem halved. A good support network of colleagues, friends and family can ease your work troubles and help you see things in a different way.

“If you don’t connect with people, you won’t have support to turn to when you need help,” says Professor Cooper. The activities we do with friends help us relax and we often have a good laugh with them, which is an excellent stress reliever.

“Talking things through with a friend will also help you find solutions to your problems,” says Professor Cooper.

Have some ‘me time’

The UK workforce works the longest hours in Europe. The extra hours in the workplace mean that people aren’t spending enough time doing things that they really enjoy. “We all need to take some time for socialising, relaxation or exercise,” says Professor Cooper.
He recommends setting aside a couple of nights a week for some quality "me time" away from work. "By earmarking those two days, it means you won’t be tempted to work overtime on those days," he says.

Challenge yourself

Setting yourself goals and challenges, whether at work or outside, such as learning a new language or a new sport, helps to build confidence. That in turn will help you deal with stress. “By constantly challenging yourself you’re being proactive and taking charge of your life,” says Professor Cooper. “By continuing to learn, you become more emotionally resilient as a person. It arms you with knowledge and makes you want to do things rather than be passive, such as watching TV all the time.”

Avoid unhealthy habits

Don't rely on alcohol, smoking and caffeine as your ways of coping. "Men more than women are likely to do this. We call this avoidance behaviour," says Professor Cooper. "Women are better at seeking support from their social circle." Over the long term, these crutches won’t solve your problems. They’ll just create new ones. "It’s like putting your head in the sand," says Professor Cooper. "It might provide temporary relief but it won’t make the problems disappear. You need to tackle the cause of your stress."

Do volunteer work

Cooper says evidence shows that people who help others, through activities such as volunteering or community work, become more resilient. “Helping people who are often in situations worse than yours will help you put your problems into perspective,” says Professor Cooper. “The more you give, the more resilient and happy you feel.”

On a more basic level, do someone a favour every day. It can be something as small as helping someone to cross the road or going on a coffee run for colleagues. Favours cost nothing to do, and you’ll feel better. Work smarter, not harder

Good time management means quality work rather than quantity. Our long-hours culture is a well-known cause of workplace illness. “You have to get a work-life balance that suits you,” says Professor Cooper.

Working smarter means prioritising your work, concentrating on the tasks that will make a real difference to your work. “Leave the least important tasks to last,” says Cooper. “Accept that your in-tray will always be full. Don’t expect it to be empty at the end of the day.”

Be positive!

Look for the positives in life, and things for which you're grateful. Write down three things at the end of every day which went well or for which you're grateful.

“People don’t always appreciate what they have,” says Professor Cooper. “Try to be glass half full instead of glass half empty,” he says. This requires a shift in perspective for those who are more naturally pessimistic. “It can be done,” he says. “By making a conscious effort you can train yourself to be more positive about life. Problems are often a question of perspective. If you change your perspective, you may see your situation from a more positive point of view.”Accept the things you can't change!

Changing a difficult situation isn't always possible. If this proves to be the case, recognise and accept things as they are and concentrate on everything that you do have control over.

“If your company is going under and is making redundancies, there’s nothing you can do about it,” says Professor Cooper. “There’s no point fighting it. In such a situation, you need to focus on the things that you can control, such as looking for a new job.”

Sue-UU

Improved smell and taste

Kicking the smoking habit gives your senses of smell and taste a boost. The body is recovering from being dulled by the hundreds of toxic chemicals found in cigarettes.
Improved smell and taste

Kicking the smoking habit gives your senses of smell and taste a boost. The body is recovering from being dulled by the hundreds of toxic chemicals found in cigarettes.

More energy

Within 2 to 12 weeks of stopping smoking, your circulation improves. This makes all physical activity, including walking and running, much easier.

Quitting also boosts your immune system, making it easier to fight off colds and flu. The increase in oxygen in the body makes ex-smokers less tired and less likely to have headaches.
Read these self-help tips to fight fatigue.
Healthier loved ones

By stopping smoking you'll be protecting the health of your non-smoking friends and family. Passive smoking increases a non-smoker's risk of lung cancer, heart disease and stroke. Second-hand smoke makes children twice at risk of chest illnesses, including pneumonia, croup (swollen airways in the lungs) and bronchitis, plus more ear infections, wheezing and asthma. They also have three times the risk of getting lung cancer!

Keep going strong!

Sue x Put together with the great help of determined, thanks D

anablle

Thanx sue for reply ill get there because I've not got this far to let him win :mad: I will definitely be the winner :j:j in the end. I just wish this thread wasn't so quiet it's the only thing keeping me off the bl**dy things lol :T . Thanx again to sue and determined for your posts xx
3days I forgot my 3DAYS on my subject line "4wks 3dys " , it makes a differance my extra 3days :rotfl:

determined_new_ms

Hi anablle how are you doing today? Wow look at your stats 4weeks & 3 days is something you know! How is all that exercise woring for you? Is it helping you? In the past when I have been going through a rough time I have tried to get my exercise first thing in the morning. That way I get the feel good hormones early on and that has helped me through the day x

5 months & 1 day for me today :j most of the time I find it a walk in the park and it doesn't bother me at all. But every now and again I get thoughts of "I'll just have one" these thoughts still have me yearning :mad: I need to be wary now that I don't be impulsive around these thoughts as last time I quit I started smoking again just after the 6 month mark and am determined not to let that happen again. 6 months is the longest I have ever gone not smoking...

anablle

Hi determined excersice Is hit and miss :eek: but the less said the better but I'll try and keep at it , well done you you've done brilliantly and I certainly know the feeling of "just one " I think the same on my stronger days Im like "I'm ok now so just one would b ok :eek: ) er no I don't think so !!!!! :rotfl:.
Thanx for ur post and hopefully one day I'll be the proud owner of your stats :T:T x

Sue-UU

anablle wrote: »

I'll get there because I've not got this far to let:rotfl: him win :mad: I will definitely be the winner :j:j in the end.

Hi there, anablle!

Many congratulations on4 weeks 3days FREE from fags!!!!! :T:T:T

Oh yes, those extra 3 days most certainly make all the difference, it's even more power in the driving force to keep you going until you've achieved your goal......this journey!! If you need some extra help and guidance, read through the posts I put on, via determined's help, over the weekend. They're great.

Keep as strong and focused as you've remained until now and you'll come shining through, I'm convinced of it! You've had problems just as many do, but through all the adversity you've remained true to your desire to quit! I've no doubt that your girls are so terribly proud of you, I know for sure that I am!

Hugs, Sue xxxx

anablle, I've just seen your reply to, determined, and so pleased to see you won't be thinking about taking any risks! :j :T Do try to exercise more though as it honestly will help on your not so good times; give it a try for an entire fortnight and see what difference there are.

Bon voyage!

Sue xx

determined_new_ms wrote: »

In the past when I have been going through a rough time I have tried to get my exercise first thing in the morning. That way I get the feel good hormones early on and that has helped me through the day.

Hi determined! I really hoped we'd see you here today at such a mammoth time along your journey!!

Many congratulations on 5 months & 1 day FAG-FREE!!!!!:T:T:T:T

Have you found that all those 'thoughts' have been gradually getting less and less and that each 'thought' has not lasted for so long? I did as I plodded along and that really helped pull me through.

The morning exercise is a brilliant idea, one to help motivate others to do the same I'm sure. It definitely makes sense to kick-start each day with such healthy hormones.

Marvellous work, determined, and don't worry, I too know how far you came last time so will have a beady eye!

Hugs, Sue xxxx


To all quitters and lurkers, I'm ending with anablle's very determined statement, and believe me, the 2 great ingredients she has shown throughout are determination and courage.

<<<"Thanx sue for reply I'll get there because I've not got this far to let him win :mad: I will definitely be the winner :j:j in the end.">>>

Sue x

warez22

Morning All!

I haven't posted in here for a couple of days as have been poorly, nothing major, just a cold - good thing - no desire to smoke AT ALL!

I am still fag free, sort of got used to it now. It's a shame I haven't been feeling very well because before that my energy was amazing!

Anablle - hang on in there, you are doing really, really well. The resolve you have shown when you are feeling really low is really quite inspiring. You are soooo much stronger than you give yourself credit for. Keep going, you are pretty much at the same stage as me so let's keep going, shall we?! Keep going with the exercise, it has helped me loads and get that elastic band around your wrist!

One other good thing that I have noticed is that my cellulite is rapidly disappearing! Never, ever thought I would see the back of that. I knew that smoking was one of the main reasons for cellulite not shifting and lo and behold - smoking gone, cellulite gone. How cool is that!

Good luck everyone today. Remember our lungs need air not smoke. We have all come too far to fail now. We are sooo close to have total freedom from the dreaded weed. It needs us more than we need it! Don't let it win!!!

Have a fab, fag free day. xxxx

warez22

Take your life back from the tobacco companies. They don’t own you anymore.
- Duane Alan Hahn

Cigarette: A fire at one end, a fool at the other, and a bit of tobacco in between.
- Anonymous

anablle

Welcome back warez glad your feeling better , and well done you are doin so well :T , as I said to determined I will keep trying my excercise I promise :rotfl: but my new thing is smoothies I brought myself a blender ( coz I was substituting wine for fags :eek:a known depressant ) and now I'm loving my berry smoothies :j going to try a pinapple one this afternoon ooooooh get me the smoothie queen sure beats fag ash lil :rotfl: xx

determined_new_ms

mmmmmm smoothies! anablle so jelly! Trying desparately to eat healthily as my diet has gone to pot! Have my bottle of water next to me and a satsuma for later....