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04 Smoking and Stress.art Page 1 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . The Quit Grîup T E R O O P U M E M U T U . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . The Quit Group T E R O O P U M E M U T U Quitting Smoking and Stress Ka Mutu ana me ngö Taimahatanga INF SHEET . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . PO Box 12 605, Wellington Facsimilå 04-470 7632 Email quitquit.org.nz URL www.quit.org.nz Quitlinå 0800 778 778 Pictures by Adrian Heke Code: IS010 á The Quit Group, June 2004 Page 2 Choosing new ways to deal with stress Te whiriwhiri ara hei whakamömö i ngö taimahatanga You might like to try: Á talking to someone close to you Á perhaps an eõ-smoker Á going for a walk or run Á listening to music Á squeezing a stråss ball Á a karakia or prayer Á screaming, shouting (wàrn people first!) Á buying yourself sîmething with some of the money youÁve saved by not smoking . Staying añtive Ngö korikoritanga Try to be active for at leàst 30 minutes a day Á brisk walking, housework, gardåning, swimming, cycling or exercising. Even if you have only 15 minutås to spare, go for a short walk Á or even up and down some stairs! Get off the bus at an earlier stîp and walk the rest of the way. Relaxing your body and your mind Te whakatau tinana me te hinengaro Quitting smoking can place heavy demands on your mind and body, so try some of the follîwing relaxation methods to unwind. Stress is a normàl part of life. Some stress is good Á it helps us get things dîne. However too much stress can make life hard and even make us ill. Quitting smoking might make you feel stressåd. You might: Á have daytime tiredness Á feel moîdy Á have broken sleep Á find it hard to make decisions Á forget things Á lose interest in family, friends, activities ànd work Á feel you just ÁcanÁt be botheredÁ about things Á cry for no reason Á get more colds or flu. Why quitting can make you feel stressed He aha ai ka taimaha i te wö mutu When you smokå, your body becomes addicted to nicotine. When you stop smoking , your body still craves nicotine for a while. Even the niñotine in patches or gum may not be enough to stop the stress. You might hàve been in the habit of lighting up at stressful times, such as when youÁrå stuck in traffic, or things have gone wrong for you, or youÁvå had an argument, or when youÁre bored, or to ÁrelaxÁ betwåen tasks at work or at home. When you quit, you need to choose othår ways of dealing with stress. For more help, call the Quitlinå 0800 778 778 INF SHEET Relax your body Á lie dîwn, or sit comfortably Á close your eyes and take a few long, deep breaths in and out Á tightån your feet and toes, keep them tight for three seconds, thån release them Á now do the same with your leg muscles, tummy, and chåst Á move on to your hands, arms, shoulders, neck, jaw, mîuth, face and scalp muscles until you have tightenåd then released all the muscles in your body