Quit smoking in 30 days
The hardest days
The first 30 days as an ex-smoker are the hardest. You have a lot of hardship to cope with. If you make it through the first 30 days, it will get easier from that point on. Let’s take a look at a “plan of attack” to help you quit smoking in just 30 days. There are a few elements:
- a well devised plan (very necessary)
- few aids (not necessary)
- a lot of motivation (very necessary)
You need to plan exactly what you schedule will be and what activities you plan on having during these next 30 days. This is critically important because you want to insure that there are as little surprises and stressful events as possible.
Every time you go through stressful event you are at risk to start smoking again. Also, do not plan any diet or other radical life style changes during this month. You will have enough to deal with as it is, wouldn’t you?
You should also plan special time to exercise, do breathing exercises and sleep properly ( you can’t smoke while you sleep). The next thing to do in your plan is to get all the help you can get during this month.
To do that you can
- Ask your friend and family to help you quit smoking. Ask them to watch over you and make sure you are not tempted to smoke.
- Hang reminders at your computer, bathroom, kitchen etc. telling you that you are now an ex-smoker.
- Through away all Tobacco products. This seems obvious, but many smokers who try to quit still keep a cigarette stash somewhere in case they’ll need it…don’t be one of them.
- Try not to drink any alcohol during this month. That’s because we don’t want your will power and your judgement to weaken, which tends to be the case when you drink.
Some other things that can help
Stop smoking aids
There are a few stop smoking aids that were proven effective. The medicine called Zyban is an effective craving reducer (need prescription). There are also many herbal replacements to Zyban that do not require prescription.
Other methods are the shots and the laser treatment. All good methods, but quit pricey. Using these aids might help, but it can’t replace your will power.
You will power and motivation
An absolute must have. You won’t make it without a true desire to quit smoking. You really must find that desire within you. Your life will be so much better after you quit smoking, and you must find that desire for life and health.
That’s it. Your complete battle-plan for your first 30 days as an ex-smoker. So now that you have it, it’s totally up to you. Good luck!
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Do not dare to miss out the recent articles. Read them below:
Problem Solving With Reality Therapy (Part 1 of 3)
Problem Solving With Reality Therapy (Part 2 of 3)
Assessment of the current behavior
The next step is the most crucial in the entire process. In the next step the helper asks helpees if their current behavior is likely to get them what they say they want.
This is the step where the helper comforts the afflicted and afflicts the comfortable. If the person is already aware that what he is doing is not working, then they are already in distress. They are ready to try something different. So the helper comforts the afflicted by helping them find a solution.
Otherwise if the person is unaware that he needs help, this will be the step that drives the point home. Answering this question is likely to afflict the comfortable by holding up a mirror of their own behavior.
Ask if it is likely to be effective in getting what he or she wants. If the answer is no, then they generally experience enough discomfort to at least look at some alternatives.
The final step
The final step in the Reality Therapy process is to help the helpee come up with a plan. He then will tend to do something more effective. This is best accomplished by helping the person focus on those things. Things that are within his or her control—his or her own thoughts and actions.
We don’t help a depressed person by simply saying, “Cheer up!” People cannot directly control their feelings but they can directly control their actions and thinking.
Similarly, people like to focus their time and attention on what others could and should do. This will give them what they want but attempting to control others is generally a fruitless activity.
Helping people to focus on changing their own behavior and thoughts is generally the goal of Reality Therapy.
Of course there are many subtle nuances to the process. I have only provided a thumbnail sketch of the method. But you can easily see a variety of applications as mentioned in the introduction to this article.
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Read more about the Reality Therapy. Go back to recent article in case you missed it. Please check out the link below:
Problem Solving With Reality Therapy (Part 1 of 3)
After creating this need-satisfying environment and working hard to maintain it throughout the relationship, the helper can move on to the actual problem.
Hear the person’s story
The helper needs to determine what the ideal solution. And what would it look like from the other person’s point of view.
For example, if the person were complaining about a fight he have with his girlfriend. Ask the question, “What do you want to happen? How do you want this to work out?”
It is critical to get a specific picture of what the ideal solution will look like from the perspective of the person experiencing the problem. The helper is leading him or her away from the problem and into a problem-solution mode.
In this way, the focus is off the past and the problem, which cannot be changed. The focus instead is on the behavior the person can create to move himself in the direction of the solution he wants.
Inventory of ‘things’
The next step is to take an inventory of things the person is doing to attempt to get the situation to work out the way he wants. The helper asks the person to list the steps he is taking to move closer to his or her goal.
Typically, the person will only list positive things. But the helper needs to ask them to consider everything he is doing. Something he do that is both helping and hindering his or her progress.
It is even acceptable for the helper to add in some observations of his or her own. The point is to get as complete a picture as possible. In addition to considering one’s outward behavior, ask about their thoughts, feelings and physiology (if appropriate), as well.
Problem Solving With Reality Therapy (Part 3 of 3)
Please read the first part.
Colleagues and acquaintances
- Who would I most like to work with?
- What would my perfect day be like?
- Is there a spiritual side to me, waiting to be unleashed?
- What would I like to do, RIGHT NOW, which would bring me the most happiness or pleasure?
- Which special gift do I have that I could give to the world?
- What makes me cry with joy, or brings tears to my eyes?
- What would I like to do this weekend, just for fun?
- If I could be granted the power to change the world, what would I do?
- If I were given three wishes, what would they be?
- What is something that scares me a bit, but would be really exciting if I did it?
- What does my heart say I am to do with my life?
- Which qualities do I possess that I am really proud of?
- What have I done in my life that I am really proud of?
- If I had time available to contribute to a charity, or some cause, what would it be?
- What am I usually doing when I suddenly realize that time has flown by, and all my focus has been on that one task?
Travel and history
- What do I want to do on my next vacation?
- Who in history would I most love to be, and why?
Regrets and purpose
- What do I most regret not doing, so far in my life?
- At the end of my life, what would I most regret not having done?
- What is my life’s purpose?
- If I had to take a best guess at my life’s purpose, and just get started with something that excites me, what would it be?
Ponder these questions for a while. Pick out one that you can really relate to, and ask yourself the question over and over and over, until you have an answer.
The answers are within. If you ask, you will receive your answer.
You can live a life of purpose. You can live a life of passion and success! Ask, until you get your answer. And then take massive action. It’s worth it, I promise.
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How yoga builds self-esteem, awareness and more
Yoga is a way to escape from everything and go into your own little world it will help you to forget all the things that are stressing you for a short while. Yoga will help make a positive change in your life.
There are many things that yoga can help you with like depression, many medical problems etc. Yoga is an on going treatment you have to stay with it to get anything out of it. You cannot do it today and accelerate to get the full benefits out of it.
What are some of the things yoga will help me with?
Yoga can and will help you with many things. You have to get with it and do it in order to get the full benefits out of yoga however. Yoga can help with breathing, so if your not breathing right, yoga will teach you how to get in control of your breathing.
Yoga will help you learn how to control your mind as well as your breathing, of you have asthma it can help, carpal tunnel, depression, lower back pain, multiple sclerosis, osteoarthritis of the knees, memory problems, heat disease, high blood pressure, will help you lose weight, will also help the elderly or someone that has balance trouble keep balance
So see it will help in many ways. This will make you feel a lot better inside and outside.
How would I learn how to do yoga?
You can go to your family doctor they should be able to tell you how you can be enrolled in a program. If they cant do nothing then you might want to try to go to your local library.
They may have some information on how to get enrolled as well, or you may want to go on line and see what you can find out.
Continue reading the last part.