- With Mayo Clinic behavioral counselor
Jennifer A. Kern, M.S., C.T.T.S.
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Jennifer A. Kern, M.S., C.T.T.S.
Jennifer A. Kern, M.S., C.T.T.S.
Jennifer Kern is a tobacco treatment specialist, certified through the Mayo Clinic Nicotine Dependence Center.
Her counseling work addresses various aspects of tobacco addiction, including the love-hate relationship many tobacco users have with their smoking or chewing, education about nicotine addiction, and effective strategies to help with quitting.
In addition, she explores the importance of getting emotional and social support when stopping tobacco use, and offers ideas and suggestions about how to ask for and give this support.
Being bilingual, she enjoys counseling in both Spanish and English. She holds a master's degree in psychology, with interests including spirituality, psychosomatic illness, depression and anxiety, maladaptive coping behaviors, and overall health behavior change.
"As a former smoker, I am personally familiar with the complexity of dealing with the 'tobacco shackles,' " she said. "I am committed to helping others conquer this addiction so they may regain their freedom and possibly even save their own lives."
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Quit smoking blog
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Dec. 20, 2008
Staying quit during the holidays
By Jennifer A. Kern, M.S., C.T.T.S.
This is a hectic time for many. I hear a lot of folks expressing concern about being able to stay quit through the holidays. It is a combination of the highs and lows of the season that can set off urges that could lead you back to smoking.
In order to prevent a relapse it is important to first identify your main triggers. A few common ones include:
- Stress
- Loneliness
- Alcohol use
- Being around other smokers
When you know what can make you vulnerable to going back to smoking, you can plan in advance to manage those situations before they arise.
For most folks, stress tends to run high during the holiday season. A variety of demands are placed upon us, such as the pressure to spend money and a strong emphasis on family connections. The financial strain can easily go from fun to overwhelming, creating a heightened stress level that can generate the urge to smoke. In some cases, certain family dynamics can create vulnerability to relapse — either due to taxing emotional encounters or possibly a sense of loneliness.
It is important to have strategies you can count on to cope with these stressors, such as the following:
- Talk with your family and friends in advance about how much money you want to spend on gifts in order to curb some of the financial worries.
- If certain family dynamics leave you feeling emotionally unsettled, find an approach to get the reprieve that you need. Take time away to go for a walk, do some deep breathing or play with the kids.
- If you are feeling lonely, consider finding ways to get active within the community, such as volunteering at a local church or homeless shelter.
Stress is not the only trigger. In many cases, times of celebration can create just as much vulnerability. This time of year there are many festive gatherings where you may find other smokers, alcohol and tasty treats in which to indulge. If you know you are headed into a situation like this, be prepared in advance.
- Plan to avoid areas where others are smoking. Instead, get busy doing the dishes or other activities that keep your hands and mind occupied.
- Beware of the use of alternate forms of tobacco. In many celebratory settings, cigar smoking is more common. Even if you don't inhale, puffing on a cigar can cause you to relapse back to smoking due to the reactivation of nicotine receptors in the brain.
- Limit alcohol use and avoid overeating. Carry substitutes for your hands and mouth, such as straws or chewing gum.
- Consider engaging a support person to provide additional accountability and help keep you on track.
Do you have other tips to share or stressors you can share? Please do, and have a happy holiday season.
10 comments posted
December 23, 2009 5:10 p.m.
Hi i am a smoker and today i waer the patch to quit smoking it 21gm. patches i quit before for a year i have to remmember positive thouth and keep busy. thank tou for takeing the time to listen.Claude
- claude
November 17, 2009 7:08 p.m.
Hi, I'm a student at Metro State of Denver. I'm researching a new product possibility; the product would be a "Quit Smoking" aide that offers a stepping down approach. I am a former smoker myself but I'm addicted to Commit lozenges and they contain nicotine. I would still buy them if they had zero mg of nicotine but they don't offer that. I would like to market a product that does. Anyways, I made this survey for my research project and it would really help me if anyone could take it [smokers, former smokers, and non-smokers are all welcome] Thanks so much. -- Casey Here's the link to the survey. http://www.surveygizmo.com/s/206243/r2zgt
- Casey
January 17, 2009 6:28 p.m.
Nicotine will stay in the bloodstream for 72 hours after cessation.
- Dan
January 14, 2009 6:41 p.m.
I quit smoking 7 days ago and have had no problems since the second day. I was just wondering as to why? I thought it would be alot harder than this..
- Paula
January 14, 2009 1:13 p.m.
where doyou get the electronic cigarettes? I have smoked since age 14 and now 71. Want to quit but so far have been unable to. Any help anyone can give will be appreciated.
- velma
January 11, 2009 11:06 a.m.
does anyone know how long nicotine stays in the bloodstream?
- Nancy
January 7, 2009 2:52 a.m.
Today is the 13 day that i'm in no smoking after 35 years i'm 52 now and one day 13 days ago i dicided to be a healthier person. It was difficult but i'm trying i fell much healthier and i do have more energy.
- khandan mansouri
January 6, 2009 3:27 p.m.
I have started to stop smoking using the electronic ciggarette. No smoke or tobacco. There is 99% water vapor and 1% nicotine. I am not sure if this is a good alternative to smoking but it sure has made it a lot easier to stop smoking because like BC RN stated you do need the deep breathing and this does help me relax.
- DB
January 5, 2009 9:50 a.m.
I believe that smoking does relieve stress, but often wondered how a stimulant like nicotine could be used to calm someone down. My theory is that the deep breathing that a smoker does is the key. Once a quitter stops smoking, the stress management tool is gone as well. Smoking cessation strategies must include the stress management tools of deep breathing and relaxation techniques.
- BC RN
December 25, 2008 6:46 a.m.
But it's important to realise that smoking doesn't relieve stress. It only increases your stress level as you are hanging for your next cigarette due to nicotine addiction.
- No name given
10 comments posted