Some journal exercises that have been helpful to smokers in the quitting process are:
Make two lists of the things that you love and hate about smoking. You might want to put them side-by-side on the page to compare the lists; this particular exercise is more poignant when done this way.

Make a list of all the reasons that you want to quit smoking. This list is invaluable when you are craving a cigarette and cannot remember all the good reasons why you wanted to quit.

Think of at least five blessings that you have in your life and list them each day in your journal. Even if you repeat some of your blessings, it is important to list and appreciate them for that day. This exercise has wonderful side effects in helping to improve your appreciation and awareness of the good things in your life.

Brainstorm a list of activities that will help you cope with cravings, transform unpleasant feelings or manage stress. Try to think holistically, and find a variety of activities that will address different needs and interests in your life.
Brainstorm three lists of personal goals for personal health, personal affairs and relationships, and career or education. Your goals are your dreams, so allow them to soar even if they seem unrealistic at the time.

Write a farewell letter to cigarettes and smoking.
Write a welcoming letter to your new smoke-free self.
Record inspirational sayings and quotations that will keep you motivated to quit smoking.

Write as if your body were speaking to you and telling you what it needs to improve its health from the effects of your smoking. Write about the gift that is present in the challenge of learning how to quit smoking.

Your journal is private writing that is done for your benefit, and not written for an audience. That is why it can be so helpful to you. I like to date my entries so that I can look at them later for a historical perspective on my writing. Your journal will increase your motivation to quit, deepen your capacity to cope with cravings, and make you more self-reliant. As a substitute for smoking, I recommend it highly!

Leonardo da Vinci carried his journal with him everywhere so that he could record ideas, impressions, observations, jokes and fables as they occurred. His journals are a delightful mix of art, science, philosophy and whimsy.
An old friend of mine used to tell me that “writing crystallizes thought,” helps us to understand ourselves more clearly, and makes dreams become reality. With journal writing, you can explore a variety of personal issues that promote or hinder your efforts to quit your tobacco habit. It is not limited to a single topic or a single result, and there are no rules. It is an activity filled with creativity, insight, empowerment and fun. Your journal is a sanctuary where you can truthfully write about your thoughts, feelings, relationships and experiences. Recent research has shown that journal writing relieves stress and helps to alleviate the progression of illnesses like arthritis and asthma. In my personal experience, keeping a journal has been an invaluable tool for understanding and solving problems, setting and accomplishing goals, and expressing my creativity and spirituality. Journal writing reveals what it means to be the person you are at the time you are writing. The process of your growth toward becoming an ex-smoker will be reflected within its pages.

To start, first choose something to use for your personal journal. Your journal could be a three-ring binder (which works well because it is easy to add or delete pages), or you might want to go to a bookstore or art supply store and buy a book with blank pages. Many attractive blank-page books are produced just for journaling, and it is fun to have a special book just for this purpose.

I recommend keeping your journal in a hidden place where people will not be tempted to read it. By doing this, you can be sure of your privacy and feel free to write openly and honestly about whatever you want.

Find nice places in which to write. When the weather is nice I love to sit on my porch in the morning, and in the winter I love to sit by the fireplace and write at night. You can also draw, add pictures or photographs, mind-map, or used colored pens or pencils to make your writing more fun, meaningful and insightful. Be spontaneous and do not worry about making corrections or revisions.

Depending on what season your baby is born, you’ll want to stock up on lots of T-shirts and nighties. This is personal preference, of course, but I found I loved the sack nighties better than pj’s when my daughter was a newborn. She wore the nighties till she was almost six months old (she was born in summer). If you buy the nighties new, I think they are all made with elastic around the bottom now, or sewn up. If you get them used, please remember to cut the tie at the bottom as many babies have strangled on the ties.

I also found that I liked the T-shirts that had snaps down the front better than I did the type that went over her head. When she was very little I was semi-afraid of her, to be honest! I found it much easier to get them on, and she liked them better.

One last essential for the mom-to-be…. food! Yes, food! Before your last month, prepare some simple meals that can be frozen, and invest in some of the cheap, microwave safe/freezer safe storage containers. You can get them for a few dollars at the grocers.

By making ahead and freezing, your mate can pull them from the freezer and heat them up with little or no hassle. Remember, you’ll be up and down much more often at night once baby is born, and new moms may find this time a bit overwhelming. Pre planning food will be a BIG help later!

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Another necessary will be bottles. Even if you plan to breastfeed, it will be nice to have some bottles handy in case you go out for the evening and want to save some breastmilk for a sitter to feed the baby. There are SO many kinds on the market now; it’s hard to know which is best! I found buying the cheaper bottles (under $1 each) and putting a better nipple on them worked better than buying the expensive bottles. My daughter had to be burped no matter WHICH bottles I used and never really seemed to have more or less gas, whether I used the “bags” or regular bottles.

Other Essentials

Some other essentials that will be handy to have when the baby comes home: Vaseline (TM), powder (I like the cornstarch baby powder), pins (even if not using cloth you’ll find diaper pins come in handy for a number of things), wipes (I like the unscented myself), and a bottle brush.

Extras

Now for some of the things that aren’t so necessary but really come in handy! Where will your baby sleep? I was uncomfortable having my baby in a crib in another room across the house. Even with a baby monitor I worried about her. I found my bassinet to be a blessing.

If you use a bassinet, a good tip is to use king size pillow cases for a sheet. It doesn’t come off as easily as the bassinet sheets do, and you can tuck in under so it’s nice and tight. I used receiving blankets over this to it made it softer, and I could just untuck the receiving blanket and throw it in the wash for minor spitups. The baby can stay in the bassinet till he or she starts rolling and trying to sit up… or about 3-6 months. By then, if you are like I was, you’ll be ready to put your babe in the crib! (I still insisted on the crib in my room for another six months though!)

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Diapers

One of the first things you will need is diapers. To decide whether to go cloth or disposable is a personal choice. If you decide to go disposable I would encourage you to stock up before the baby is born. If someone asks what to get you, diapers are always a great gift! As long as they are unopened, most stores will allow a return/exchange if the baby outgrows them.

In the beginning, before the cord falls off, there are “newborn” diapers that are specially made to protect the cord from getting wet. I found that my daughter still swam in those diapers and the cord was covered anyway! It’s a personal choice as to whether you want to pay the extra cost for these diapers. It’s just as easy to fold down newborn diapers. And remember… the store brands are often just as good as the name brands and cheaper!

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However, when a person is not breathing, or has no heartbeat, your first step is to call 911. Then, follow the ABCs of CPR:

A: Airway — Open the airway. Gently tilt back the person’s head and lift the chin. This will enable the lungs to get air through the nose and mouth. Caution: If you suspect a head, neck or back injury do not tilt the head, which could cause further injury.

B: Breathing — Breathe for the victim. Look, listen and feel for it the victim’s breath. Look for the person’s chest to rise. Put your ear to the person’s mouth to listen and feel for exhaled air.

C: Circulation — Check for a pulse by gently pressing two fingers–but not your thumb–on the person’s neck between the Adam’s apple and the muscle on the side of the neck. If you do not feel a pulse, put your ear to the chest and listen for a heartbeat.

If the person still isn’t breathing, you can begin rescue breathing until help arrives.

A. The incidence of osteoporosis in black women is much lower than in white or Asian women, but it does occur. Still, prevention of osteoporosis is only one of the benefits of hormone replacement therapy (HRT). Prevention of heart disease is the biggest benefit. Blacks have a higher incidence of heart disease, and lower detection and treatment rates, than do whites. About 45 percent of postmenopausal women die from heart disease, it is estimated that 50 percent of deaths from heart disease might be prevented by hormone replacement therapy!

Also, recent studies have suggested that estrogen decreases the risk of developing adult-onset diabetes, as well as the severity of that condition. This is another disease more common in blacks.

If you are having side effects, you should discuss them with your gynecologist. Most side effects of hormones are annoying rather than serious — breast tenderness, bloating, irritability, bleeding — and can be minimized or even eliminated altogether by adjustments in dose or formulation. The risk of developing breast cancer as a result of hormone replacement therapy is low; one study estimated that if 100,000 postmenopausal women were on HRT, 18 would die of breast cancer they developed as a result of estrogen, BUT 525 or so would not die from complications of fractures and about 5,600 would not die from heart disease! I think those numbers speak for themselves.

HRT is not for everyone, but just about everyone should seriously consider it. Careful consideration should be given to benefits and risks. Even without HRT, there are alternatives for coping with menopausal symptoms, such as hot flashes, and other treatments to decrease risk of osteoporosis. Heart-disease risk may be modified by lifestyle changes such as exercise and a healthy diet. But in terms of the widest range of benefits at little risk — the most bang for your buck as it were — HRT can’t be beat. As I’ve said many times before, this is an individual decision and your personal risk factors and needs must be taken into account; only you and your own doctor can do this.

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Age — Your risk for stroke doubles each decade after age 35, and most strokes occur after age 65.

High blood pressure — Nearly 70 percent of stroke victims have high blood pressure.

Irregular heartbeat –About 15 percent of patients have atrial fibrillation, a condition that can cause an irregular heartbeat. When treated, the risk of stroke for this group declines by as much as 70 percent.

Atherosclerosis (hardening of the arteries) and heart disease — The buildup of cholesterol inside arteries is a leading cause of stroke and heart attack.
Smoking — Smoking, among other harmful effects, accelerates the buildup of cholesterol in arteries.

Diabetes –Diabetes prevents patients from processing fat as efficiently as possible, which can lead to heart problems and increased risk for stroke.
Race — For reasons that are unclear, African-Americans have one of the highest stroke rates in the world.

Use of birth control pills — While stroke in young women is unusual, use of birth control pills combined with smoking or other risk factors can heighten a woman’s risk.

There are many important steps that people can take to help prevent a first stroke or to prevent a recurrence. Healthy lifestyle choices are an especially important way to help prevent a stroke. People should keep their weight down by adhering to low-fat diets. Individuals should not smoke or stop smoking if they do. It is helpful to undergo regular screenings for blood pressure, cholesterol and blood sugar according to a doctor’s recommendations. If one is on medication, especially for high blood pressure, he/she should be sure to take it exactly as directed.

Snoring can sometimes be associated with a sleep disturbance that predisposes to stroke and heart attack. This is particularly true in overweight men. If one’s bed-partner snores excessively, seems to gasp for air or appears to stop breathing, he/she should ask a doctor to consider obtaining a sleep study.

People with glaucoma play a vital role by donating their eyes to support this research. Without their participation, most of the current research would not be possible.

Becoming an Eye Donor
Q: Will my family or I have to pay for the donation?
A: No. There is no cost to the donor or their family.

Q: What about religious beliefs and organ donations?
A: Most major religions support the concept of donation for the advancement of medical science and for providing better lives for future generations. If you have any specific questions, please contact your local religious institution.

Q: Will an eye donation delay my funeral or cause disfigurement?
A: There is no deformity of the donor when the eye tissue is removed. Funeral including viewing, arrangements, may proceed as planned without delay or interruption.

Q: I have had many surgeries, including cataract removal. Are my eyes still useful in research?
A: Anyone can be a donor, including people who have lost eyesight to glaucoma, had cataracts, surgeries, implants or other treatments. Researchers need all types of tissue to study the effect of glaucoma on the eye.

It is essential that you share basic information about your health conditions and the name of your eye-care professional with your immediate family members, because they will need to provide this information to the hospital, funeral home and the eye bank coordinating the donation.

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Temporary hearing loss. If you or someone you know experiences these symptoms, call your doctor for an immediate appointment.

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