BLOOMINGTON – The holidays are in full swing, the New Year is almost here, and your tobacco cessation goal is just as important as ever.
“Holiday stress is a common issue I hear from individuals who are working toward quitting tobacco and even those who haven’t had a cigarette in years, and that’s completely understandable,” said IU Health Community Health Tobacco Prevention Coordinator Kristen Terry. “The key to getting through this and other stressful times is having a plan in place for how to deal with pressure and triggers without turning to tobacco.”
Smokefree.gov encourages individuals to try the following methods for dealing with emotional triggers:
- Talking about your emotions with a trusted friend or loved one
- Taking deep, slow breaths
- Exercising
- Turning on calming music
“These methods focus on helping your body and mind slow down or producing endorphins that make you feel good,” said Terry. “Neuroscientist Jill Bolte Taylor popularized the ‘90-Second Rule’ concept, which encourages people to wait a full 90 seconds before responding to a potentially stressful situation, and methods like these can help people get through that timeframe and allow them to make a more conscious decision as the craving naturally subsides.”
Other suggestions for dealing with cravings include:
- Having a replacement ready, like gum or sugar-free candy
- Keeping your hands busy with a handball, worry stone, or a craft you enjoy, such as
- sewing or coloring pages
Cigarettes and other tobacco products can increase stress and anxiety in the long run, and having a list of non-tobacco options for combating stress can help keep individuals on track with their tobacco cessation goals.
“And for those who do slip up as they’re learning to live without tobacco, please don’t be discouraged or overly harsh with yourself,” said Terry. “Instead, take action to get back on track by reviewing your plan, seeing how it can be improved, and learning from this instance.”
Call 1-800-Quit-Now for help from a trained quit coach and to get started on a quit plan if you don’t already have one. You can also call this number for free, evidence-based tobacco cessation support. Visit QuitNowIndiana.com to learn more.
For local tobacco prevention and control efforts, visit the Tobacco Free Coalition of Monroe County on Facebook.
