A Slice of range V o l u m e
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I QUIT!
THIS IS NOT TO SAY THAT ONLY MEN GET HOOKED, BUT LET’S FACE IT: IN THE PHILIPPINES, MORE MEN THAN WOMEN ARE ADDICTED TO VICES SUCH AS SMOKING AND ALCOHOL. IN THIS FATHER’S DAY ISSUE, IT’S TIME TO BREAK FREE!
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very smoker or drinker knows how articles on quitting goes. First they tell you how smoking or drinking is bad for your health. They tell you that cigarette smoke contains over 300 harmful chemicals; that cigarette smoking is the leading cause of lung cancer. Or they tell you how alcohol kills your liver and brain cells; that thousands of people die every year from drunk driving. Next they tell you to get a grip on your vices and take control of your life. As if it was that easy.
A Slice of Orange is a newsletter designed to help clarify basic health information and offer juicy tips on uplifting your health.
Editorial team Alvin Delfin Christine Llenes-Delfin Ivan Olegario, MD
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How to help someone who decided to quit smoking
W ELL, YOU WON’T READ THAT KIND OF STUFF HERE. WE HOPE THAT BY THIS TIME, YOU ALREADY KNOW HOW HARMFUL VICES ARE FOR YOUR HEALTH, AND THAT AS A MATURE ADULT, YOU DO NOT NEED TO BE CONVINCED THAT YOU NEED TO STOP. THE QUESTION IS “HOW?” HERE’S HOW: Quitting smoking There are several ways to quit smoking. Some strategies work well for others, but not for some. Find out which one works best for you. And if one strategy fails, be patient. Do not beat yourself too hard. Just move on to the next strategy; quitting trying is the worst way to quit smoking. Cold turkey Many people say that stopping cold turkey (stopping all smoking suddenly) is setting yourself up for failure. But I have seen several people quit successfully this way. Here’s how to do it: 1. Decide to stop smoking NOW. Throw away all your cigarettes and smoking paraphernalia (lighters). 2. Deal with one urge at a time. When an urge arises, make the decision not to smoke with each urge. Keep telling yourself that you are not a smoker anymore. 3. Remember that urges pass. On the average, urges last about six minutes. Deep breathing helps until the urge passes. Others chew gum or drink cold water. Still, others exercise to relieve the stress of fighting urges. 4. Expect and accept withdrawal symptoms such as moodiness, irritability, lethargy or sleeplessness, increased coughing, and headaches. Think of these as signs
of your recovery, not merely withdrawal signs. 5. Should you fail and smoke another stick, forgive yourself, pick yourself up again, and try again. A little at a time Other people may fare better by reducing their smoking a little bit at a time. Say for example you smoke 20 sticks a day, reduce that to 15 or 18 the next day. Others lengthen the interval between smokes. If you used to smoke every three hours, extend the period to five hours the next day. It helps to jot down your day-to-day progress. Use chemical warfare There are some smoking cessation products in the market, such as nicotine gum, and varenicline (a medicine that requires a doctor’s prescription). It is best to consult a doctor on how to use these, even if nicotine products may be bought over the counter.
A person who decides to quit smoking is up for an uphill battle and need all the support he or she can get. This is especially true for those who choose to quit not for themselves, but for the people they love around them. Here are some ways to show your support for this very difficult decision: 1. Encourage them. Try the following lines: “Really? That’s a great decision!”; “I’m here for you 100 percent.”; and “I believe you can do it.” 2. Be there to listen. Talking lets the ex-smoker release stress, which could be the trigger to one’s smoking. 3. Do things for your friend, things that can bring a smile on their faces. A simple encouraging text message, a simple pastry treat, or a shoulder rub will do wonders. 4. Prepare a simple grab-and-go snack of chopped tropical fruits in light syrup. Your friend can nibble on this during craving episodes. 5. Boredome is one of the main reasons why people smoke. Keep them preoccupied. Encourage them to go for walks, work out, study, travel, volunteer, or get a pet. 6. Be patient with mood swings and other seemingly irrational behavior. Instead, give them a big hug. Quitters need a sense of security; insecurities and attempts to cope with these can manifest as mood and behavior changes. 7. Show your support by giving up something you are addicted to as well, be it chocolates, coffee, junk food, or shopping. 8. If temptation comes, gently remind them why they chose to quit.
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Quitting alcohol things to do to avoid drinking, especially in social occasions:
UNLESS YOU ARE AN ALCOHOLIC, QUITTING ALCOHOL IS NOT VERY HARD. HOWEVER, THERE IS A FINE LINE BETWEEN A REGULAR DRINKER AND AN ALCOHOLIC. TRY ANSWERING THE FOLLOWING QUESTIONS: 1. Have you ever decided to stop drinking for a week or so, but only lasted for a couple of days? 2. Have you had to have an eye-opener upon awakening during the past year (an eye-opener is a drink you need to take upon waking up)? 3. Have you had problems connected with drinking during the past year? 4. Has your drinking caused trouble at home? 5. Have you missed days of work or school because of drinking? 6. Have you ever felt that your life would be better if you did not drink?
If you answered “YES” to any two of these questions, you may be an alcoholic. Most of the time, alcoholics need professional help and several strategies to recover. These strategies include medically supervised detoxification, abstinence, prescription medications, and psychotherapy/group therapy. But the first step is acknowledging you have a problem, and asking for help from your loved ones or a professional (a doctor, therapist or support group). But what if you are not an alcoholic but drink alcohol and wish to stop? Unless you are an alcoholic, you can easily resist the urge to drink. There are two easy
1. First, know by heart why you decided to stop drinking, be it for your health, your safety, your budget, or your self-pride. Remember this reason when saying “no” to drinking offers. 2. Learn to say “no”. Specifically, learn to say, “Sorry, I don’t drink anymore.” A warning though: Say this lightly without sounding sanctimonious. Most people will respect your decision if they feel you are not looking down upon “drinkers” like themselves. We hope that these simple reminders for men (and women) with vices will serve as messages of hope and freedom.
Looking to enhance your corporate healthcare benefits? E-mail us at benefits@activelink-consult.com. The information in this newsletter is not intended as a substitute for professional medical care. Consult a doctor for all matters relating to your health, particularly for symptoms that may require diagnosis or medical attention. © 2010 ActiveLink
Benefits Made Better
ActiveLink 7/F Electra House Building 115-117 Esteban St., Legaspi Village, Makati City www.activelink-consult.com
The Orange wants to he ar from you! Dying to ask us your health related questio ns? Itching to share your pe rsonal health tips? Want to sugg est topics for future issues? Feel free to contac t us. You can e-m ail our team at orange@activ elink-consult.c om.