Editorial
Front Page - Friday, January 21, 2011
Sticking to a New Year’s resolution: Part two
David Laprad
New Year’s resolutions such as quitting smoking, saving money, or making better use of your time are easier to make than keep. But with the right approach and enough determination, it is possible to achieve even the most difficult goals, experts say.
- David Laprad
No one begins a journey expecting to stop and turn around before reaching their destination, and no one makes a New Year’s resolution hoping to fail.
But the kind of obstacles people who want to quit smoking, save money, or make better use of their time face can be daunting and require more willpower than a person might have.
Last week, several specialists offered their thoughts on how to succeed when trying to lose weight, reduce debt and drink less alcohol. This week, the Hamilton County Herald looks at five more popular New Year’s resolutions and what people can do to get started.
Smoke that habit
One of the most common New Year’s resolutions is quitting smoking. However, putting down cigarettes could be the hardest thing you ever do. It’s no secret that smoking can lead to lung cancer and heart disease, and increase your risk for stroke, but the addiction is so strong and quitting so difficult, many people give up trying.
Fortunately, people are able to kick the cigarette habit. Dr. Jeffrey Jump, medical director at the Center for Integrative Medicine in Chattanooga, says the most important step is selecting a specific day to quit.
“You need to set a firm quit date. Otherwise, you’re going to keep putting the idea out there and never get to it because stress and other things will take over,” he says.
On the big day, Jump says you should dispose of all cigarettes so that when the urge to smoke comes, you won’t have easy access to do so. You should also have alternative activities devised for when you feel the urge to smoke, such as going for a walk, listening to music, or calling a friend. Cravings usually last 10 to 15 minutes, so short-term activities are often enough to fill the time while the urge subsides.
Since going cold turkey is a tall order, smoking cessation aids such as nicotine patches are popular among people who are trying to toss tobacco for good. Jump says it’s all right to use an aid, although you should be aware of the good and bad points of each one. He also says you must be ready to quit smoking and not give up when you fall short.
“It takes most smokers five or six attempts before they’re successful, so relapses are the rule rather than the exception. Just keep trying,” he says.
Stop stressing out
Today’s high-pressure world is full of anxiety triggers, whether it’s the economy, a hectic daily schedule, or family tensions. So it’s understandable that reducing stress is a common New Year’s resolution.
While it’s not always possible for you to change the external forces pressing in on you, you can change you response to your environment, and safeguard your physical and mental health in the process. Here are some tips for doing just that, courtesy of the Chattanooga Chamber of Commerce:
Get moving – Aerobic exercise can elevate your mood while increasing your energy, sharpening your focus and relaxing your body and mind.
Make smart food choices – Eating small but frequent meals throughout the day maintains an even level of blood sugar in your body. Low blood sugar makes you feel anxious and irritable; eating too much can make you lethargic.
Drink alcohol in moderation and avoid nicotine – Alcohol temporarily reduces anxiety and worry, but too much can cause anxiety as it wears off. Similarly, smoking when you’re feeling stressed may seem calming, but nicotine is a powerful stimulant that leads to higher levels of anxiety.
Get enough sleep – Stress and worry can cause insomnia. But lack of sleep also leaves you vulnerable to stress. When you’re sleep deprived, your ability to handle stress is compromised. When you’re well rested, it’s easier to keep your emotional balance, a key factor in coping with stress.
Prioritize – Find a balance between work and family life, social activities and solitary pursuits, daily responsibilities and downtime.
Don’t over-commit – Avoid scheduling things back-to-back or trying to fit too much into one day.
As you work to reduce stress, don’t forget to develop the capacity to meet challenges with humor. And remember the calming effect of sharing your stress with someone close to you.
A penny saved
is a penny earned
One good way of reducing stress is having a financial nest egg on which to fall back in the event of an emergency. Since many individuals live with their noses just above the water, and others love to spend, saving money is not a high priority for everyone. The need for savings is more apparent now than it has been in a while, though, so many people are resolving to start squirreling away a few dollars each payday.
Luane Culpepper, a certi-
fied financial planner at Davis Financial Advisors in Chattanooga, says the first step involves setting a specific goal.
“It’s not enough to say ‘I want to save money.’ It’s better to think in terms of saving for something in particular, such as a cash reserve, a down payment, or a vacation.”
When money is tight, though, it can be hard to save even a few dollars. But Culpepper says it is possible.
“Start with a small amount, and if possible, have it automatically deducted from your paycheck. Automatic deductions save time and help you stick to your commitment, although they don’t work for everyone. Find what works best for you.
“If you aren’t able to save even a small amount, take a hard look at your lifestyle. Start with a snapshot of your current finances. What are your income and expenses? There are great resources available online for free, or for a minimal cost, to help you with this step.
“Next, set your money goals. One way to jumpstart this process is to ask the question, ‘What worries me the most about my finances? Goals will help you look forward and mark your progress along the way.”
Culpepper also recommends you set aside a day each week or month to manage your finances.
Lend a helping hand
Perhaps you are one of the many Americans who have pledged to volunteer, but are wondering where to begin. Here are some ideas for getting started, straight from VolunteerMatch:
Virtual Volunteering – If you can’t participate in person, no problem. There are thousands of ways to help as a virtual volunteer. For example, you can do graphic design to help cure cancer, “adopt a mom” to help birth mothers adjust after adoption, or translate Spanish to save turtles.
Voluntourism – Consider a trip that will allow you to fuel your travel bug while also indulging in philanthropic possibilities. “Voluntourism” combines domestic or international travel with community involvement, enabling you to see more of the world while also helping to solve local problems. At www.volunteermatch.org, look for trips from Cross-Cultural Solutions, among other agencies.
Go Micro
“Microvolunteering” is a new type of volunteering where nonprofits slice and dice a project into bite-sized chunks. At VolunteerMatch, keep an eye open for projects like updating a map of oil slick impacts, contributing your info for a health survey, or tagging images on Flickr.
Make a date
The calendar is dotted with nationally recognized service days that provide opportunities to become involved. For example, National Volunteer Week is coming up in April.
Get a better education
The Colorado State Uni-versity blog on continuing education says people are 10 times more likely to achieve their goal when it’s a New Year’s Resolution. That’s a compelling number, even if its accuracy is dubious, making the beginning of 2011 a good time to commit to getting a better education.
That’s easier said than done, given the number of balls people juggle these days. The notion of cramming school into a schedule already packed with family, work and other responsibilities can be discouraging, writes blog author Teddy Parker-Renga. However, all it takes to get a ball rolling is a little push.
“If you’ve been pondering going back to school, but aren’t ready to commit to a full program, you can start with one class and see how it goes. If you feel you’re heading in the right direction, seek formal admission to [the school of your choice] for the following semester,” Parker Renga writes.
Residents in Hamilton County have a wealth of options for furthering their education, from traditional institutions like the University of Tennessee at Chattanooga, Chattanooga State, and Covenant College, to technical schools such as Miller-Motte and Virginia College. Scholarships for non-traditional students and low-interest student loans can help the financially challenged meet the costs.
“This can be the year you ... start on the path to achieving a lifelong goal of higher education,” Parker Renga writes.
•••
Whatever you’ve resolved to accomplish this year, remember to set specific goals, track your progress, stand tall when facing adversity and get back on track when you stumble. Also, keep in mind that the journey of a thousand miles begins with a single step.
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