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Archive for category: Original Posts

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Happy Family Day!

Today is Family Day in Ontario.  A day to celebrate family.

Check out our Top 10 Ways to Enjoy The Day together as a family:

1.       Take It Outside:  Though the weather outside is frightful… bundle up and enjoy some outdoor time together.  Take a walk, go snowshoeing, hit an outdoor rink or build a snowman.  Take time with your kids to connect with nature.

2.       Get Competitive:  Playing games is always a great way to spend quality family time together.

3.       Bake Something:  Kids love creating a yummy treat they’ve made themselves and can enjoy.  Check out some recipes from our Food For Thought page or take out a favourite family recipe book.

4.       Re-connect with Relatives:  Sit down together and write a letter, an email or skype with family or friends you haven’t seen in a while.

5.       Get Creative:  Get out your crafts and art supplies and get in touch with your creative side!

6.       Put on a Play:  Dramatic play is great for kids and can be fun for parents too!  Together write a script, put on some dress-up clothes and be dramatic!  You could even video yourselves and share with others.

7.       Dance Dance Dance!:  What kid doesn’t love a good dance party.  Turn up the music and get moving!  Dancing provides great cardio exercise and is fun for the whole family.

8.       Get Cultural:  Many museums and art galleries are open and hosting special events for families on Family Day.  Check with your local museum for special hours and events and enjoy some time as a family learning about something new.

9.       Cuddle Up:  After spending some time outside or being active, curl up with a snack, warm drink and a nice family flick!

10.   Talk to Each Other:  Family day is a great day for conversation around the dinner table.  Most days schedules can be too hectic to actually enjoy time for catching up on each other’s lives.  Make sure to make time to reconnect!

However you decide to spend your Family day, enjoy!

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Don’t WRIST Injury – Positioning and Stretching Can Help

Julie Entwistle, MBA, BHSc (OT), BSc (Health / Gerontology)

Wrist injuries and corresponding pain are common work-related musculoskeletal disorders that can have detrimental consequences. Repetitive hand movements completed on the job is often a key culprit, however, improper positioning of the wrists, forearm and shoulder can also be a factor. Keyboarding, use of a mouse and extended periods of sitting at a computer in one position can lead to symptoms like wrist and forearm pain, weakness, numbness or tingling in the fingers and in some cases, development of cysts or nodules around the wrist joint and tendons.

Injuries to the wrist are particularly troublesome as we heavily require use of our hands throughout the work day. Barr, Barbe and Clark (2004) reported that work-related musculoskeletal disorders of the wrist and hand cause the longest absences from work and as such, are associated with greater losses in productivity and wages than injuries in other body areas. This research was also supported by a more recent study, which found that lost productivity costs related to hand and wrist injuries was roughly $411 million dollars per year and this was the highest among any other injury type studied (de Putter, Selles, Polinder et al., 2012). There are some strategies that can be used to prevent and address wrist pain, but it is essential to keep in mind that as with any other potential for injury at work, the worker, work station and job demands must all be considered.  Some great strategies to address wrist pain at work include:

  • Take regular breaks to stretch and allow your wrists to rest. If needed, use a timer on your computer to tell you when it is time to take a break. There are several free timers you can download and use such as Focus Booster (available for download at https://www.focusboosterapp.com/download) or Orzeszek Timer (available for download at http://www.orzeszek.org/dev/timer/)
  • Alter your job demands between typing, using the phone, filing or other duties that reduce strain on the wrist.
  • Ensure you are positioned so that your wrists remain in a neutral position during typing. This may require adjusting your keyboard, mouse or chair.

Many other great solutions to address wrist pain at work can be recommended by an Occupational Therapist, with solutions ranging from low to high cost. For more information, check out Entwistle Power’s free Office Ergonomic E-Book or contact an Occupational Therapist to help meet the ergonomic needs of your organization.

Resources

Barr, A., Barbe, M. & Clark, B. (2004). Work-related musculoskeletal disorders of the hand and wrist: epidemiology, pathophysiology and sensorimotor changes. J Orthop Sports Phys Ther. Oct 2004, 34 (10), 610-627.

de Putter, C., Selles, R., Polinder, S., Panneman, M., Hovius, S. & van Beeck, E. (2012). Economic impact of hand and wrist injuries: health-care costs and productivity costs in a population-based study. J Bone Joint Surg Am. 2012, 94:e56 (1-7).

http://www.ccohs.ca/oshanswers/ergonomics/office/mouse/mouse_problems.html

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Heart Attack Recovery

In our ongoing dedication to promote awareness during Heart Month.   We found this great information from the Canadian Association of Occupational Therapists (CAOT) on the role of Occupational Therapy in heart attack recovery.  As a heart attack is a life-altering event, often requiring permanent lifestyle changes, occupational therapists can help people to recover from the initial incident, to rebuild a life of function, and to promote change that will help with prevention.  Thanks to CAOT for your great description of how we help:

Take Heart. You can still do what’s important to you!

Heart disease has a major impact on an individual’s quality of life. It can lead to discomfort or chronic pain, activity limitations, disability and unemployment. “An estimated 345,000 Canadians aged 35 to 64 reported living with heart disease. More than a third (36%) of these reported needing help with household tasks or personal care” (Heart and Stroke Foundation of Canada, 1999). Heart disease requires lifestyle changes to prevent progression of the disease, further cardiac events and activity restrictions.

An occupational therapist in conjunction with other team members will help you determine what activities you can safely perform and how to modify activities to decrease the amount of energy required. This is important in achieving the maximum result from limited exercise capacity.

Try these occupational therapy strategies…

1. Use body mechanics: Smooth, rhythmic and repetitive motions are easier on your heart. Remember to breathe regularly. Avoid lifting or carrying heavy objects. Sit to work whenever possible, for example when ironing or chopping vegetables. Avoid lifting or carrying heavy objects. Slide objects or use a cart if possible. Change position frequently; this allows different muscles to work, increases circulation and prevents fatigue.

2. Simplify tasks: Break the activity into small steps, i.e. preparation, activity, clean-up and final phase. Take frequent small breaks throughout the activity rather than fewer long rest periods. Adjust work heights and areas to fit you. The most frequently used items should be located between waist and chest heights. Avoid working with arms above shoulder level.

3. Remember physical conditioning: Follow a regular cardiovascular exercise programme as approved by your physician. An important element in maintaining cardiovascular activities is enjoyment; be creative – park a distance from work and walk in, join a mall walking program, exercise with a friend.

4. Recognize emotions: Anger, frustration, anxiety, and stress all increase the heart rate. Be aware of what creates stress for you and how you handle it. Try not to bottle up feelings – build your supports and talk to them. Decide on your priorities and learn when to say “No”. Pay attention to the activities that are stressful and schedule yourself accordingly, i.e. avoid unnecessary driving in rush hour and bad weather. Get enough sleep, rest, and maintain healthy eating habits. Work off tension appropriately.

http://www.caot.ca/default.asp?pageid=3703

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Cancer in the Workplace: Your Role as an Employer

According to statistics Canada, about 2 in 5 Canadians will develop cancer in their lifetime.  In 2014 alone it was estimated that 191,300 Canadians developed cancer (Canadian Cancer Society, 2014). The effects of cancer can be vast and at times, devastating. However, with early detection and new treatments, the five-year relative survival ratio has been found to be up to 63% (Canadian Cancer Society, 2014). Considering that almost half of cancer survivors are diagnosed at working age, as an employer it is important to understand your role and responsibilities should an employee require your support to manage a cancer diagnosis or recovery (Mariotto, Yabroff, Shao et al, 2011).

There are a number of responsibilities employers have regarding employee illness. It is important that employers are familiar with both provincial and federal legislation, such as The Employment Standards Act, the Ontario Human Rights Code and the Accessibility for Ontarians with Disabilities Act.   It is also key that employers and human resources professionals have clear policies and guidelines on insurance supports, along with any unique company operations related to health and illness. For example, if your company offers private health, dental or vision insurance, or short and long term disability insurance, can you assist an employee to access these?  Do you know your vacation and sick day policies? Are you familiar with your responsibilities to them regarding their medical leave and a reasonable accommodation process?

Related to this, is also being aware and mindful of where your employee is in their diagnosis or treatment stage. When an employee discloses their diagnosis to you, it is important that you are open, accepting and maintain non-judgemental. Is the diagnosis recent? Or are they in the rehabilitative stage, or are preparing to return to work? It is important to be aware of this so that you can ask the right questions, provide support, and work in collaboration with them to address any issues or needs they may have.

Depending on your employee and their unique situation, it can also be helpful to have a sense of how the type of cancer and the associated symptoms are impacting their ability to complete their job demands. Cancer can lead to physical changes, like changes to muscle strength, impaired mobility and fatigue, cognitive changes like reduced ability to concentrate or forgetfulness as well as emotional changes such as low mood and (understandably) increased levels of stress. However, with certain changes to the environment and/or job demands, your employee can still be a productive member of your team. Recruit the assistance of an Occupational Therapist to work with you, your human resources professionals and your employee to explore and implement ways for them to remain at work as long as their symptoms and course of treatment allows. An OT can help them to be comfortable at work while maximizing productivity and helping to foster a positive work environment.

References and Resources

Mariotto AB, Yabroff KR, Shao Y, Feuer EJ, Brown ML. Projections of the cost of cancer care in the United States: 2010-2020. J Natl Cancer Inst. 2011 Jan 19;103(2): 117-28. Epub 2011 Jan 12

Cancer + Careers
http://www.cancerandcareers.org/en/at-work

Canadian Cancer Society
http://www.cancer.ca/~/media/cancer.ca/CW/publications/Canadian%20Cancer%20Statistics%202014/Canadian-Cancer-Statistics-2014-EN.pdf

http://www.cancer.ca/en/cancer-information/cancer-journey/talking-about-cancer/telling-people-at-work/?region=on

http://www.cancer.ca/en/cancer-information/cancer-journey/life-after-cancer/work-and-finances/?region=on

University Health Network
http://www.uhn.ca/docs/HealthInfo/Shared%20Documents/Returning_to_Work_after_Cancer_Treatment.pdf

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Occupational Therapy and Visual Impairment

Julie Entwistle, MBA, BHSc (OT), BSc (Health / Gerontology)

My grandmother is legally blind.  She first lost her hearing in her 60’s but managed this well with hearing aids and the ability to lip read.  She also learned some sign language.  Then, in her 70’s, her sight also started to fail her.  This progressed until she was left with what she calls “cheese cloth” and shadow vision in her right eye and minimal, if any, vision in her left.  While adjusting to failing sight was of course difficult for her, adjusting to also losing the ability to lip read and communicate with people was an even bigger challenge.  She had always used her vision to compensate for her hearing loss and this was no longer an option.

As an occupational therapist I have worked with people who have low vision, and can say that no two people will experience this the same.  First of all, vision loss, and legal blindness, do not mean total blindness, so the first step is always trying to understand what people can see and the ways their vision continues to work (or not) for them.   This of course involves multiple professionals, but as occupational therapy is about “function” we need to look at how their vision works, and doesn’t work, in the environments in which they live and access.

Of course, safety is always the primary concern when dealing with vision loss.  Safety in the home involves looking at fall risk, ease of mobility, cooking and meal preparation, and of course the ability to respond to an emergency.  In the community this involves how someone with vision loss can negotiate roads and streets, manage around other people, complete paperwork at stores and offices, and avoid compromising situations such as becoming victimized or managing money transactions.  Transportation is also an issue and getting from A to B usually involves the use of an attendant, taxi, or walking via a service dog or with the use of a white cane (which is mainly used to notify others of a visual impairment and to detect obstacles).

So as an occupational therapist, what type of strategies do we employ?  Well, of course it will vary depending on the amount of vision someone has and of course the functional tasks they want to achieve.  But here are the main ways we help:

Sleep – insomnia is a significant problem for people with vision loss.  Lack of sight can impact the sleep / wake cycle and restlessness is a common problem.  Yet, with poor sleep comes poor physical, emotional and cognitive function in the days following so addressing sleep issues is very important.  For this we can help by suggesting sleep and relaxation CD’s, mindfulness methods to reduce anxiety and mental unrest, and positioning aids to promote comfort.  Helping people to creating predictable sleep / wake cycles is also important.  Some audiobooks are also helpful provided they promote cognitive rest, and not cognitive stimulation.  We also discourage television or computer use, or listening to news or world events before bed as this can also stimulate the mind making sleep more difficult.

Personal Care – it is very important that someone with a visual impairment have a consistent personal care routine.  This helps to promote sleep / wake cycles and keeps the body on a predictable schedule.  The bathroom can be a very unsafe place if equipment is not provided to ensure transfers in / out of the shower or tub are safe, it is easy to get on / off the toilet without grabbing the towel rack, and to prevent falls that can be common in this space.  Organization is key to ensuring that the individual can find the items they need when they need them, without unnecessary and timely searching.  Lighting and contrast on bottles or counters, and using shapes to identify objects is helpful.

Cooking – there are many ways to address function in the kitchen, but the main ingredient is always organization.  People with visual impairment need things to be consistently placed where they expect to find them.  Their ability to search and locate is impaired, and thus it is inefficient (and unsafe) for them to be rummaging through drawers or cupboards to find cooking utensils or other items.  Color contrast is also important.  Using tape, foam, Dycem, stickers, markers, or even shelf paper we can adjust surfaces to promote contrast or to re-label items in larger print.  Items can also be purchased in different colors or shapes, depending on what is easier for the individual to see.  There are several other devices and tools that can also be used to help someone with a visual impairment to know when they have filled a pot or glass, to know the buttons on the microwave, to more safely chop or cut, and lighting in the space is very important (but note that too bright and too dark can both be problematic).

Technology – there are many technology aids and devices that can promote the function of someone who is visually impaired.  Voice recognition software, text to talk technology, closed circuit readers, and Siri-managed phones and tablets.  Using a computer, someone who is visually impaired can order groceries online, do their banking, shop, communicate with others, read the paper, and interact with the world.  This allows them to function in needed and purposeful ways, but safely and independently.

As you can tell, most of these suggestions involve the environment and modifying this to promote function.  That is really the heart of occupational therapy – if we can’t change the person or the impairments they experience, we can at least adjust their environment to accommodate their needs, compensate for any deficits and promote independence.  But this of course also requires the by-in from other people using the space as without the entire family on board, the strategies could get lost after implementation.

My grandmother functions extremely well for someone with both hearing and vision loss.  She is probably the smartest person I know at 88 years old.  I fully believe that she now compensates for her deficits with her extremely sharp mind that allows her to retain and remember everything.  As my dad says “she is blind in one eye and sharp as a tack in the other”.  She is an inspiration and has managed to adjust to some significant challenges in her later years.  However, I do get concerned when I visit and she wants me to read her scale so she knows how much she weighs.  I always ask her what she wants to hear and her response is something along the lines of “you are a rotten kid”…something her and my grandfather always called me – especially when I took a quarter off them playing cribbage.

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Give Your Back A Boost

An earlier feature in our Workplace Wednesday series highlighted the issue of back pain at work and discussed the importance of prevention. One strategy that is essential in preventing injuries to our backs at work involves exercise. Many people know that exercising has important overall health benefits but may not make the connection that the physical conditioning that comes with exercise can have an important impact on preventing and managing back injuries and back pain at work.

An important part of developing a healthy back involves stabilizing the spine by strengthening the muscles in our core. The major muscles involved in stabilizing our core include our back extensors, lateral obliques (muscles along our sides) and our rectus abdominis (known as the ‘six-pack’ muscles). But just because we know that we should exercise to strengthen our backs, it doesn’t necessarily mean that we know which exercises we should do.  The Canadian Centre for Occupational Health and Safety have a great resource for exercises that can be completed at work to help strengthen your back and prevent back injuries at work.

For more details, including step by step instructions and photograph demonstrations, visit the CCOHS website or talk to an Occupational Therapist.

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New Year… New You! 10 Tips for Weight Loss Success in 2015

Julie Entwistle, MBA, BHSc (OT), BSc (Health / Gerontology)

If weight loss is your New Year’s Resolution, we have the tips to help you achieve success!

Weight loss as a goal makes sense – excessive weight is unhealthy and can make even regular tasks like walking, using stairs, and completing home tasks challenging.  I remember when I was pregnant with my twins.  I gained 50 pounds – all out front much like older men that seem to carry their excessive weight in their bellies.  Towards the end of my pregnancy I remember feeling the extra weight when I tried to hike, carry my kids, or just get out of a chair or car.  After I had my twins and essentially lost 40 pounds of baby and “stuff” in 8 minutes, I got up from the delivery table and said to my husband “I feel so svelte!  Look, I can bend, twist, turn, I can breathe!” He laughed because I am sure my flabby baby belly still made me look like I was carrying something.  Anyway, the point was – over 9 months of accumulating weight my body had adapted and I had forgotten what it was like to be thin again, including how much harder things are when you are carrying weight in places where weight does not belong.

Fortunately for me, I have always been athletic and have good genes (my goal is to always weigh less than my dad – I gave up on weighing less than my mom in Grade 7).  But I also have a strong work ethic and even stronger willpower.  Many years ago I committed to karate with the goal of getting my black belt by 35.  Then, I picked up an Oxygen Magazine and committed to getting my body fat percentage to a level of elite athleticism.  This required me to start “eating clean” and as such I no longer consume (99% of the time) refined sugar, white grains or carbs, or red meat.  I only drink tea and water.  Boring, I know.  But the point is, I took 8 years to get to the point I am at and the small adjustments I made along the way have resulted in my success.  Weight loss, or any resolution, is not going to happen overnight.  Here are 10 tips to remember:

1.    First, keep track of what you are eating and how you spend your time.  Do this for a week. Then, analyze.  Where are the problems?  You know what they are, you just need them on paper to really impact you into “seeing” them.

2.    Pick ONE thing (the easiest one) to change.  And don’t get rid of it, just focus on reducing it.  Maybe try to stop eating sooner before bed, or change from heavy carbs at night to some fruit, from regular pop to diet, white to whole wheat, 2% to skim, from Wendy’s to Subway.  The goal is not abstinence, but improvement.

3.    Once you have reduced that ONE thing, pick another and proceed that way until you have addressed many of your identified problem areas.  If you can tackle ONE thing per month, by the end of the year you will have made 12 healthy improvements – excellent!

4.    Remember that less is still good, even if less does not mean NONE.  You can get to NONE, but cold turkey is not usually successful (but in the place of ham – much better J).

5.    Don’t think that the problem is lack of exercise.  That is part of it, but weight management is 70% diet.  If you commit to a new fitness program, without adjusting your poor diet habits, your success will be limited.

6.    If exercise is not your thing, fake it until you make it.  Try those activities that are exercise hidden as fun.  Go for walk with a friend, grab a Wii Fit, try Zumba, join a dance class.  Make small goals such as “I want to walk around the block without stopping” then when you can do that, make it two blocks.  I did this in University as a project for my Behavior Modification class.  I started walking my dog for 20 minutes a day, and gradually, over four months, was up to 2 hours.  This became my new “normal” and I did this with my dogs until they became too old to manage that amount of exercise.

7.    Remember it takes 3 weeks to 4 months to create a new habit.  Give yourself a month to “try it” and if at the end of the month you are still struggling, pivot your change to something less difficult.  Throw a calendar on the fridge, X out the days, circle your target (21 days, 30 days etc).

8.    Tell people your plans.  Facebook, Twitter, your journal, your best friend.  Write it down.

9.    Don’t get caught up in gimmicks.  They are just that.  If there was a fast and easy way to lose weight we would all be thin.  There isn’t – it requires dedication and persistence.

10.  Just Do It!  Nike is right – nothing beats just gettin’ er done!  Your mind will play tricks on you the entire time.  I laugh at my mind now.  When it is a Cross Fit day for me, my mind will invariably tell me I should do something else instead.  I smile, say “haha mind, good try” and get on my fitness clothes.  The real trick to going from “I want to” to “I am” is attaching a physical component.  You have FIVE seconds to turn a thought into action.  Think it, move towards it, and DO IT!

Check out more from our New Year… New You! series and this 2015 may all your resolutions, goals, wishes (or whatever you call them) become your reality.

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10 New Year’s Resolutions for Employers

Julie Entwistle, MBA, BHSc (OT), BSc (Health / Gerontology)

It’s a new year and with anything new comes a time for change.  What changes will you make to better yourself as an employer, your employees and the overall culture of the business you run?

Here are some reflective personal suggestions from one business owner to another:

1.     Boost your biggest asset – your employees:  It’s better for business, and the bottom line, to retain talent instead of having to replace this with new hires.  Putting a focus on the mental and physical health of your employees will help to ensure lower rates of absenteeism and higher satisfaction, allowing you to retain your talent long term.  How you do this will depend on of course the type of business you run, the nature of your culture, and the size of your organization.  But in the end, remember that people are just that – people – and they have wants, needs, ideas, interests, struggles…take an interest in them and this will help them to shine.

2.       Wellness is key:  The term “wellness” was all over the news in 2014 and seems to be a continuing trend.  However, do you really know how to create “wellness” at your business?  If not, seek the assistance of a professional, like a wellness specialist or occupational therapist, to help you to evaluate your current situation, to put a plan in place to increase employee health (both mental and physical), and to implement this and evaluate its effectiveness over the long term.

3.       Model the behaviours you want to see:  How do you implement change?  Your employees won’t create the positive changes you want themselves!  Modelling the behaviours and activities you wish to see from the top down will help employees to take part themselves.  Practice what you preach and lead by example.  If you are grumpy, miserable, unapproachable and difficult to talk to, your employees will be the same.  Yet, if you are enthusiastic, engaging, caring and productive, their behavior too should follow.

4.       Cultivate a better culture:  For anything to become commonplace in the long term, it needs to be fully integrated into your corporate culture.  Think strategically about how the changes you seek can be part of your long term business plan and can become ingrained in your daily work life.

5.       Show gratitude:  Don’t take anything for granted.  If an employee is going above and beyond take time to sincerely thank them for all they’ve done. The same is especially true for clients, suppliers and referral sources — make sure you know you are thankful for their support and business!

6.       Focus on flexibility:  Offering flexible arrangements for workers, such as telecommuting and flex hours can increase employee satisfaction, reduce stress, help you attract top talent and to retain your staff long term!

7.       Listen Carefully (to your staff):  Do you take the time to actually listen to what your staff has to say?  Setting aside time to check in, hold brainstorming sessions and solicit suggestions from your employees will help them to feel more empowered and could lead to your next big product or service!

8.       Plan for the future:  When running a successful business it’s important to ensure you think both in the short and long term when looking to make change.  Take time to regularly plan, evaluate and revisit goals to ensure your short term actions will lead to long term success.

9.       Take time for team-building:  How well do you know your staff and how well do they know each other?  Studies show that employees who feel they belong to a team are more loyal and dedicated to their work.  It’s important to schedule regular team building activities, both inside and outside of work hours and that you get involved in these yourself.

10.   Make time for yourself:  Running a business is no easy task and it’s definitely not a 9-5 job!  I often find myself working in the evenings, on weekends and checking email during time when I should be focused on myself or my family.  Resolve to give yourself some daily “me time” so you too can enjoy life outside of work.  Taking time for yourself will help keep you focused, reduce stress and actually increase your productivity, patience and is another way to lead by example.  No one wants to come into the office at 8:30am to 10 emails from the boss that were sent the night before.  Discipline yourself to not add to the chaos by structuring your own time accordingly.

Creating change is not easy.  Remember to start small and build overtime for success!  Whatever your choice of resolution I wish you the best of luck for success in 2015!

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New Year… New You! We Want You To Be a QUITTER!

Julie Entwistle, MBA, BHSc (OT), BSc (Health / Gerontology)

National Non-Smoking week aside, are you ready to butt out?  According to Smoke Free Ontario, smoking takes approximately 13000 lives in Ontario each and every year.  However, the good news is that the number of smokers continues to decrease yearly, and is currently at 18.1%.  Are you in for reducing this number further?

Apparently, quitting smoking is extremely difficult and many need to try different approaches before finally kicking the habit.  For many smokers it becomes more about the habit and the behavior, than the nicotine itself.  So how can you butt out?  Our team of experienced Occupational Therapists have some great solutions for you to try:

1.    Make Your Intentions Public:  The decision to quit takes a great deal of courage and should be celebrated.  Make your intentions public within your family or friends, or by using social media for a larger reach.  By making your goal to quit public it will help hold you accountable and to draw on those close to you to lean on for support.

2.    Devise a Plan:  Quitting cold turkey can be extremely difficult.  We recommend that you create a monthly or weekly plan to reduce your intake and set you well on your way.  This might be as simple as reducing one cigarette per day for a week or a month, then reducing again etc.

3.    Identify Triggers:  While working through your monthly or weekly plan to reduce the amount of cigarettes you consume, ensure you are keeping track of the amount you smoke each day, the times of day you smoke and what in your environment has triggered you to have a cigarette.  Tracking any behavior is the best way to isolate it and is the first step to making improvements.

4.    Modify your environment to help reduce these triggers:  After conducting your research look closely at the time of day, environment, people, stressors or other triggers that promoted your need or wanting to smoke. Is it possible to change your situation or environment to avoid these triggers moving forward?

5.    Work to reduce stress:  Many smoke as a reaction to stress.  Finding ways to reduce stress, such as meditation and mindfulness practice, taking a hot bath, or breathing exercises can help you to reduce this trigger.

6.    Find a healthier habit:  If it’s the “break” you find is your trigger try finding a different way to take 5 minutes to yourself.  Take a quick walk, try yoga poses, grab a warm beverage, phone a friend or practice breathing exercises instead.

7.    Seek Support:  By making your intentions to quit public you have opened yourself up to a group of family and friends to rely on and assist you in your goal to quit.  If these sources are not available, try phoning the Smokers Hotline or join a support group to speak with someone who can help you through your craving and keep you smoke free.

8.    Seek an Alternative Solution:  There are so many different products in the marketplace to assist you with quitting such as:  gums, e-cigarettes, inhalers, and patches.  Find which one works for you and rely on this to assist you along the way.

9.    Speak to Your Doctor:  Your family doctor is a great resource and will gladly support you in your quest to break the habit.  Speak with your doctor about the alternative solutions and medications that exist that can help you quit.  Your doctor may also connect you to OHIP-funded resources that you can access to support you in your quest.

10.  Celebrate Your Success:  Ensure that along the way you celebrate any milestones you have reached.  If you’ve worked for a week or a month to cut your daily intake by 5 cigarettes, reward yourself and share your news with those you love.  This will help to keep you focussed and lead to further success!

11.   Reword the goal if needed:  Yes “quitting smoking” might be the BIG goal, but under this there are layers of other goals that you can focus on that might seem less intimidating and are more fun to measure.  Maybe your smaller goals include walking upstairs without becoming breathless, having whiter teeth, or not wanting your clothing or home to smell like cigarette smoke.  Perhaps if you relate to a more practical goal that is tangible, measurable, and visible to others, your motivation might be enhanced.

12.   Watch for other bad habits to surface:  Sometimes when trying to move from one bad habit we pick up another.  With any reduction in a negative behavior there will be withdrawal.  Accept this and cope through it for the days it lasts, knowing that those symptoms too shall pass.  But when struggling through withdrawal, try not to adopt another bad habit as a coping mechanism.  Switching from smoking to eating unhealthy food or consuming more alcohol will not help you to achieve the ultimate result you want which is to improve your health.

13.   Don’t just change your behavior, change your LIFESTYLE:  Adopting a new way of living, and talking to others about this, is far more impactful and motivating then talking about a behavior change.  When people say “I am trying to lose weight” it is not nearly as impactful as “I have a sugar-free lifestyle” or “I have changed my lifestyle to achieve my health goals”.  Make a LIFESTYLE change to be healthy and let the behaviors follow.

14.  If at first you don’t succeed… try try again!

For more resources and tips to help you along the way visit www.smokershelpline.ca or www.quitnow.ca.   Also you can find some helpful apps by visiting checking out Healthline’s Top Smoking Cessation Apps.

We wish you the best of luck and encourage you to BE A QUITTER this 2015!