Before deciding to quit smoking smokers should identify why they want to quit smoking. Once they have identified a reason to quit, this will help in keeping focused on their goal and embarking on a stop smoking program. Setting a date and a time period in which they want to quit smoking can also keep the quitter more focused. If a person tends to smoke more on weekends then a more productive time to start any stop smoking programs would be during the week, when the urge to smoke is less. The reverse would be true for smokers who smoke more on weekdays.

Smokers attempting to quit should also identify the obstacles to quitting smokers. For example, if your husband or wife smokes, this makes it harder to stop smoking. Potential quitters should also think ahead of time about how they are going to deal with the temptation of smoking. Finally, smokers should inform their friends and family that they’re going to quit in order to obtain their support and cooperation.

When an individual decides to quit, they should research nicotine medication. Nicotine medication provides smokers with an alternative source of nicotine with a much less concentration of nicotine than cigarettes. This can help smokers quit smoking with fewer problems. The American Lung Association has also recommended that smokers quit smoking with the help of nicotine medication. However, smokers must usually get this medication with a doctor’s prescription. They should also research all their options before choosing between, for example, a nicotine patch and nicotine gum.

Once you stop smoking, it is normal to go through a period of nicotine withdrawal. Symptoms of withdrawal include headaches, increased appetite and cravings, anxiety, and nervousness. Be aware that these are all normal parts of withdrawal and are usually addressed with whatever stop smoking program you select.

Problems associated with nicotine withdrawal can be helped with the aide of nicotine medication or nicotine gum. But a smoker who wants to quit smoking should completely avoid smoking, not even just one cigarette, while undergoing stop smoking programs. Friends and family can also be a huge source of support.

Many people who try to quit smoking make two or three attempts and if they are not successful tend to get discouraged. Though quitting smoking is not easy and may require more effort on your part, it doesn’t necessarily mean that if you can’t quit initially you can’t quit at all. One needs to be dedicated and focused towards quitting smoking. Trying different stop smoking programs each time is a good idea. For example, if you tried quitting the first time using nicotine gum, then the second time you should try the patch. Being dedicated to quitting and having a real desire to quit is the most important factor, though.

There are many stop smoking programs that can make it easier for you to quit smoking. The best programs are usually the ones involving nicotine gum, patches, or medication. But of course the most important thing to remember when trying to quit smoking is that you need to be dedicated toward your ultimate goal.

When used appropriately, competition raises the bar for the quality of goods and services, as well as the skill levels of employees. However, inappropriate uses of competition can result in turf wars, budget fights, incentive programs that reward only a few, destroyed interpersonal relationships, low morale and productivity, and needless conflicts. Many leaders, managers and employees, who are otherwise affable, reasonable, peaceful people, buy into the competitive WIN/LOSE paradigm without questioning its true effects.

The Game

In my leadership, teambuilding, and conflict resolution training for organizations, we play a game early in the session. I separate people into two similar-sized groups and say that the goal is “to get as many points as possible.” After describing the rules, I send the groups away to strategize. When the groups return, in 99% of the time, the game will be played competitively between the two groups. While trying to score points, they use valuable resources to block the other group from scoring. The usual outcome is one group’s claiming victory and bragging how they are “number one.”

When I ask what the goal was, the most prevalent answer is “for our team to win the game.” Others answer that they wanted “to prevent the other team from scoring” and “to maximize our dominance.” I reiterate the goal–”It is simply to get as many points as possible”–and reveal that there are 100 points possible. One by one, as they realize some of their resources were squandered keeping the other group down, each participant gets the “AHA!” Collectively, they realize how they automatically assumed a competitive paradigm to play the game against the other group.

Because of the division into two groups, they automatically assumed the groups were “teams.” The competitive paradigm is so ingrained in our thought processes that the division into groups is enough to skew what is being asked.

Implications for the Workplace

In my training sessions, I ask participants, “Who here likes to lose?” As expected, no one raises a hand. If no one likes to lose, why do we insist upon the inevitable win/lose scenario in many workplace situations? Would harmony and cooperation serve the organization better than constant competition?

Let’s take the paradigm of competition into the arena of conflict. Conflict is inevitable most days of our lives because of differences in personal preferences, cultural backgrounds, and life experiences. But there is a better way to deal with conflict than imposing the “someone has to lose and it ain’t gonna be me” paradigm

In his popular book entitled, Seven Habits of Highly Effective People, Stephen Covey describes three principles for interpersonal success that apply especially to conflict:

(1) Think Win/Win (mutual benefit in all human interactions)

(2) Seek First to Understand, and then to be Understood (empathic listening)

(3) Synergize (working together cooperatively resulting in a total effect that is greater than the individual effects).

When parties involved in conflict aim for a Win/Win outcome, listen to the other parties involved and empathize with them, and then cooperate, collaborate and figure out solutions that meet everyone’s needs, relationships are built and solidified, not destroyed. As trusting, cooperative relationships grow, conflict becomes less threatening and peaceful conflict resolution becomes possible and leads to developing high performing workplace teams.

Of course, no alternative approach is going to totally get rid of conflict in the workplace. Diversity and disagreement are important, and conflict may be an opportunity for developing creative solutions. Additionally, competition is very real when careers and promotions within an organization are being considered. So what’s a good approach?

The answer lies in understanding and systemically embracing the concept of “coopetition,” appropriate cooperation and sharing of information and resources between competing individuals and even between organizations. Coopetition is a key to the growth and the raising of standards in organizations, companies, industries and their associations.

Although many associations have practiced coopetition for a long time, the term itself is relatively new and needs wider recognition and acceptance as a workplace concept. Coopetition is based on the principle of the individual’s having the betterment of the team and the organization at heart rather than self-promotion. How well a person fosters teamwork, serves internal and external customers, problem solves, and helps to meet the organization’s goals become an important measuring stick for career promotions. Once it is accepted, promoted and utilized by management as an important part of the organizational culture, employees will get the message and their behavior will follow. Role modeling by management is critical to the success of this concept.

By embracing and promoting coopetition, along with cooperation, collaboration, synergistic problem solving, and creativity, an organization can overcome inappropriate competition in the workplace. The creative energy unleashed in the resulting cooperative teamwork can have a dramatic positive effect on interpersonal relationships, customer service, morale, productivity and the bottom line, and that will make everyone in the organization happy!

One of the best stress relievers would be a vacation of your choosing. No, not one you are coerced into by relatives or friends but something you enjoy. Vacation is the one thing that brings the most pleasure to most people. Unfortunately, not everyone can take a vacation when they need to nor can they take a vacation of their choosing when they do have the time. So, I’ll give you some quick tips on how to decompress.

The best stress relief strategy is to not try and completely eliminate all of your stress at once. Instead, begin by making gradual changes through changing habits and gradually working in stress relief strategies that do work.

There are a number of different ways stress can be relieved.

One method of relieving stress is with puzzles. They literally force your mind to change it’s focus and move from what is causing you stress. Puzzles are available in all sizes and for all ages.

Gardening is good, as is splitting/stacking firewood. Berry-picking is also good, since it may involve cutting your way through the woods and briars, picking berries, and enjoying the wildlife.

Most of the time we are too busy to notice the beauty of nature around us. We’re so focused on the negative stress that we totally ignore or don’t let in what is a natural stress releiver. Go for a drive in the country, to the lake or ocean, to the mountains and spend some time observing.

Could you make an effort to add only one simple pleasure to your day?

Start a hobby. it doesn’t have to be expensive. I started buying little cacti from the local 99 cent store and replanting. Potting soil is pretty cheap as are pots and even if you’ve never had success before, try a cactus. Really, they’re easy to grow and they grow fast and many of them have flowers that bloom.

Try some natural stress relief through natural stress reducing supplements. They are frequently as good or better than big drug company prescription drugs.

Music can alleviate a lot of stress. It can calm the children, providing you don’t overdose them with sugar and you are the person repsponsible for the selection of the music! Try singing or dancing with the kids, or your spouse for that matter.

Try picking up an instrument on ebay. Get something easy that you can play around with and have some relaxing fun. I ended up getting a bunch of odd and unusual noise makers for fun but also a nice Native American flute that even I can make sound good.

The Bible lets us know that we can make melody in our hearts and speak to ourselves words of blessing. It is true that when you hear yourself speak words of encouragement or peace, it has a very positive effect. Or, pick up a CD with relaxing passages or words of encouragement.

Exercise can help with stress relief because it provides a way for the body to release tension and pent-up frustration. Exercise heals the mind and shapes up your body.

When you exercise, you can get a boost of confidence knowing you’re the best you can be.

Laughter is the best medicine. Physiologically the body improves with a state of happiness. Laughter helps you to relax and reduce high levels of anxiety. So keep laughing for stress relief. Really, good honest, clean humor, which admittedly is hard to find, is the best.

You’ve heard the expression, take only photos and leave only footprints? Get out and take some shots-with a camera. Experiment with close-ups of people and flowers and insects. It can be an amazing form of relaxation and stress release. Who knows, maybe you have a hidden talent never discovered.

Whatever you choose as your preferred stress relief tip, remind yourself that taking the time to find your mental wellness on a busy day is one of the better things you can do for your overall wellness and well-being.