A Smoking Gun State of Mind

by Jean Perdicaris

My significant other quit smoking five years ago – November 16, 2012 – precisely one week after we reconnected. He’d been a smoker for 40 years – the same number of years we’d not seen each other. (Yeah, we’re one of those couples that found each other on social media.) He was a recent Floridian transplant to the Mid-South. I was living in Texas. Anyways, if you ask him, he says the key to his quitting was jolly ranchers – the watermelon, grape, & sour apple variety by the bagful. Our first year of courtship was a commuting one, and jolly ranchers served as a chaperone on our dates. They were a habitual presence. Every two, three, or four weeks, we’d meet up in east Texas – the geographical mid-point for us. I’d bring jolly ranchers. He’d bring jolly ranchers. We’d shop for jolly ranchers. On occasion, we’d have to “hunt” for jolly ranchers. It was those times that salvation was often found in a still wrapped, albeit sticky hot flavorful mess, underneath a car floorboard. I don’t know how he determined that jolly ranchers were his ticket to success. He’s an unconventional guy, and he had an unconventional method. It had to have been so difficult, but he quit. In hindsight, I wonder how he managed during those interim weeks we were apart. He was alone. He had no tangible support. It’s still hard for me to discern because he never talks about it. Ever. I was living alone in another geographical state, and he was living alone in a bit of a mental state. I do know he quit smoking around smokers. At that time, it was part of his occupational culture. Other than jolly ranchers, his other prime ploy was going to the designated smoking areas, and, pardon the pun, blowing smoke at his peers. He’d sit in their mist, literally, and taunt them to puff their exhaust in his face. That had to have been intense, but he says it was a way of continuing to belong within his coworkers’ inner circle.

The more time has passed, the more I appreciate the significance of his quitting. Recent google stats say seventy percent of smokers want to quit, but only six percent succeed. He’s shared he could pick up a cigarette every day. He’s shared he has to quit every day. I appreciate more and more the wider world’s smokers’ struggles in quitting, and shame on me for taking a sanctimonious stance on our second date. (I had issued him a “quit me or quit them” proclamation.)

My significant other & I are pushing sixty. We’re older. We’re wiser. We’re darn cute together, but I don’t think either one of us realized that this one single step – his compelling decision to quit smoking was, decidedly, the most important undertaking to a better life for the both of us. We’re living a happy little life in northern Mississippi, and I give him most of the credit. While he’s had a wildly successful five-year run, I’m pledging to do a better job at empathizing with those who, every day, are trying to quit.

I work at a health science center – one that includes several trauma hospitals. Ironically, there are designated outdoor smoke areas. I have a newfound compassion for most of those smokers. They deal mightily with many psychological & physiological dynamics – addiction & withdrawal. I imagine these smokers I see are also coping with a loved one’s physical suffering and pain. Why else would they openly smoke in this multi-hospital environment? I used to identify people as smokers versus nonsmokers. I used to reel from second-hand smoke. Now, because of my beloved, I just viscerally sense the second-hand struggle. For them, every day is a smoking gun. For me, every day is a frame of mind.


Jean Perdicaris Contact

Jean is the senior administrative services assistant in Student Affairs & Enrollment Services at UTHSC. She has a Bachelor’s in Music Education from Southwestern Oklahoma State University and spent years as a choir director of multiple youth and adult programs. She believes her teaching background, along with decades as an active community, church, & school leader as well as a dedicated power walker, is well suited to meet the many demands of a multi-functional department. Jean grew up in Europe, Oklahoma, and Texas. She joined UTHSC in 2016 and is delighted to now call northern Mississippi home.

Disclaimer
Posts represent the views, expertise and recommendations of their authors and do not necessarily reflect an endorsement by the University of Tennessee. Furthermore, the content of the blog is for informational purposes only. The content of the blog is not, and is not intended to be used as, a substitute for professional medical advice, diagnosis, or treatment.

Re-Writing Your Resolutions

by Karissa Peyer

Did you make a New Year’s Resolution this month?  Even if you did not formally announce it or frame it as a resolution, perhaps you still had thoughts of exercising more, eating better, quitting smoking or getting more sleep.  According to statisticbrain.com, over half of Americans make New Year’s Resolutions and the most popular resolution is to lose weight or eat healthier.  Despite all these resolutions, nearly 50% of people fail to carry out these behavior changes beyond the end of January! So how do you stop yourself from joining this statistic?

There are a number of theories (Bandura, 1989; Deci & Ryan, 1985; Prochaska & Velicer, 1997) discussing what it is that makes people stick with health behavior changes, but they have many common threads. Among these is to identify WHY you are making the change, what barriers or supports are in your environment, and tracking your progress.  Below are some tips for sticking with your goals this year:

  1. Know your “Why.” If you know your “Why” you will find your “How.” Spend some time to really think about why you are trying to make this change. What benefits do you expect to see if you are successful?  What will happen if you fail?  How does this change affect those around you? The answer to this question is different for everyone.  While it sounds good to say that you are going to eat healthier because you want to lower your cholesterol, if the truth is that you just want your spouse to stop nagging you, own it!
  2. Adjust if needed. Maybe your original goal was to go to the gym five days a week but you’ve been struggling to make it just two nights a week. Cut yourself a break and acknowledge that two is more than zero! It is better to back off a bit than to quit completely.
  3. Identify barriers. This goes along with #2. What are the things that made it hard to hit your 5 day/week goal? Maybe you’re more likely to make it to the gym if you go in the morning because work or family commitments tend to eat up more time than expected in the evening. Perhaps you struggle with your healthy eating or smoking cessation goal in certain social situations. Identifying these triggers will help you to plan for them.
  4. Find your support. There’s a wealth of research (and personal experience!) showing that people are more likely to stick with behavior changes, especially exercise if they are receiving social support. This be a friend who meets you at the gym, a group exercise class where you make friends and people will notice if you miss, or just sharing regular updates with a friend or on social media to hold yourself accountable.
  5. Track, track, track. Keep track of your progress, including notes about what worked and what didn’t. This can be a reward in itself when you look back at the end of the week and see how much time you spent at the gym or how many vegetables you ate! Adding notes about what you enjoyed or tricks and tips that helped you stick to your goal each day will be good reminders when you struggle in the future.
  6. Reward yourself! While better health is certainly a reward on its own, sometimes we want something more immediate and more tangible. It is ok to reward yourself sometimes for your hard work! Make a contract with yourself to treat yourself to a new workout outfit or a new pair of shoes after 15 trips to the gym. Buy yourself that awesome new dinner set to eat all your healthy food off of when you stick to your meal plan.  Just be sure your reward doesn’t negate all your hard work! A scoop of ice cream for hitting your target at the gym is great – an entire gallon just spoils all that effort!
  7. Most importantly, find what works for you! Your initial goal may not be going as planned, but that’s no reason to quit.  Evaluate your plan, make changes as necessary and keep working at it!

Bandura, A. (1989). Human agency in social cognitive theory. American psychologist44(9), 1175.

Deci, E. L., & Ryan, R. M. (1985). Intrinsic motivation and self-determination in human behavior. New York ; Plenum.

Prochaska, J. O., & Velicer, W. F. (1997). The transtheoretical model of health behavior change. American journal of health promotion12(1), 38-48.


file-phpKarissa Peyer Contact

Karissa L. Peyer, Ph.D. is an assistant professor in the Department of Health and Human Performance at the University of Tennessee at Chattanooga. She received her Ph.D. from Iowa State University in Physical Activity and Health Promotion. Karissa’s research focuses on physical activity, childhood obesity and behavior change in both children and adults. Karissa enjoys running, biking, swimming and hanging out with her dog, Mika

 

Disclaimer
Posts represent the views, expertise and recommendations of their authors and do not necessarily reflect an endorsement by the University of Tennessee. Furthermore, the content of the blog is for informational purposes only. The content of the blog is not, and is not intended to be used as, a substitute for professional medical advice, diagnosis, or treatment.

Supporting your spouse with dementia starts with caring for yourself!

By Karen Rose

According to the Alzheimer’s Association 2016 Facts & Figures, every 66 seconds someone in the U.S. develops this disease. The hidden heroes are the family members who support their loved ones with dementia in maintaining their independence and dignity, too often at the expense of their own health.  Below, I offer my insights for supporting a spouse with dementia—although these tips apply to supporting anyone with dementia.

  • Take care of yourself! Supporting a loved one with dementia is a hard job.  Family caregivers are known to forego their own health needs as manifested by skipping medical check-ups and failing to maintain routine self-care activities.  This likely plays a role in poor health outcomes for many family caregivers.  Make and keep the appointments you need with your healthcare provider to maintain your own health.
  • Stay connected with your social networks. Your loved one with dementia is a person who benefits from being around others to maintain their own dignity and self-worth. It may be that your loved one no longer enjoys being in big, noisy crowds—but, that doesn’t mean that smaller, more intimate social activities surrounded by loving family and friends need to be relinquished.  You need to stay connected with your friends and your loved one does, too.
  • Stay active! Regular physical exercise is good for you and for your loved one with dementia. Being outdoors, weather permitting, can have a calming effect for your loved one as the sights and sounds of nature are known to be soothing. And, there are health benefits from regular aerobic and strength-training exercises for persons with dementia, so it’s a good thing to do for everyone.
  • Get adequate rest and sleep. You cannot support your loved one if you are operating from a glass that is “half full.”  Maintaining adequate rest and sleep help support your ability to be at the top of your game.  Avoid too much caffeine and strive to maintain a regular schedule for when you go to bed and when you rise in the morning.  A routine for you and your loved one with dementia helps everyone feel well rested.
  • Ask for help. Family and friends want to help support family caregivers and aren’t always sure how to do so. Make specific requests for assistance, like picking up a prescription or going grocery shopping, as you will find that people are eager to help.  People want to help—it makes them feel good and it helps you to continue to provide support for your loved one.
  • Reexamine holiday traditions. Are you able to pare back some of the activities of your holiday traditions while still maintaining what’s important to you and your family? You may notice that your loved one with dementia becomes anxious or seems agitated when many people are around, even if the people are family members. In this case, reexamining family traditions and reframing these in ways that will not overwhelm your loved one may allow you to continue to honor family traditions in a different way.
  • Plan for the future. Now may be a good time to have meaningful conversations with your loved one with dementia and your family so that you can make plans for your future.  Working with your attorney and financial advisor will provide you with comfort in knowing your wishes for the future are carried out in the ways in which you and your loved ones want them to be.

In short, taking care of yourself is the best way to support your loved one with dementia.  There are many community resources that are available to support family caregivers and persons with dementia.  A great place to start is by contacting your local Area Agency on Aging.  Additional resources are available through the Alzheimer’s Association and through the Family Caregiver Alliance.

https://www.tn.gov/aging/article/aaad-map1

www.alz.org

www.alztennessee.org

https://www.caregiver.org/


rose_karenKaren Rose Contact
UT Knoxville

Karen Rose is the McMahan-McKinley Professor of Gerontology in the College of Nursing at the University of Tennessee-Knoxville. She received her Ph.D. from the University of Virginia in gerontological nursing. Dr. Rose’s program of research is focused on supporting family caregivers for persons with dementia and in addressing and ameliorating neuropsychiatric behaviors in dementia. Karen enjoys traveling, hiking, doing almost anything outdoors, and spending time with her family and friends.

Disclaimer
Posts represent the views, expertise and recommendations of their authors and do not necessarily reflect an endorsement by the University of Tennessee. Furthermore, the content of the blog is for informational purposes only. The content of the blog is not, and is not intended to be used as, a substitute for professional medical advice, diagnosis, or treatment.