Safety

Smoking and Stress

Stress is a daily part of everyone's life. Stressed people can look to cigarettes for relief. Why look to a cigarette for support?
Have you time Stretch and exercise Check your sleeping habits: Do you need more or less? Take deep breaths Meditate Talk to someone: friend, family member or a doctor Face the problem!

Heavy Costs
ONE PACK A DAY FOR A YEAR, AVERAGE $5.88 /PACK = $2146 A YEAR SAVINGS TWO PACKS A DAY FOR A YEAR, AVERAGE $5.88/PACK = $4292 A YEAR SAVINGS
IF YOU QUIT, YOU WILL BE SAVING YOUR LIFE AND YOUR WALLET!

Secondhand Smoke
Secondhand smoke: the combination of smoke that comes from a cigarette and smoke breathed out by a smoker. Contains over 7,000 harmful chemicals and stays in the air for hours after somebody smokes. Especially dangerous for infants, babies and women who are pregnant. Protect your loved ones

Methods of Quitting
Establish a quit day Stay busy:
Get out of the house Make dinner plans Exercise Chew gum

Green Tea- Sometimes recreating the same caffeine jolt can be helpful to quitters. Avoid smoking triggers which are people, places and things related to your smoking habits.

Coping with Quitting

No matter what, on day one, NO smoking! Not even one puff. Stay positive, quitting starts with one minute, to one hour, to one day at a time. Make incentives for yourself! If you complete 24 hours or a week without smoking, reward yourself. Eat healthy and get enough sleep. Lack of sleep can or too much sugar can trigger a craving.

Alcohol
One Drink is Considered:
One 12 oz beer One 8-9 oz malt liquor One, 5 oz. glass of wine One, 1.5 oz. shot of hard liquor

Drink and Weight Table

Many factors contribute to BAC levels including gender, weight, number of drinks, what you have had to eat and if you are on medication. This chart gives you an idea of how you reach the legal limit of .08%
Number of Drinks Weight (lbs) 1 120 140 160 180 200 220 240 0.027 0.023 0.020 0.018 0.016 0.015 0.014 2 0.054 0.046 0.040 0.036 0.032 0.029 0.027 3 0.081 0.069 0.060 0.054 0.048 0.044 0.040 4 0.108 0.092 0.080 0.072 0.064 0.058 0.053 5 0.135 0.115 0.101 0.090 0.080 0.073 0.067 6 0.161 0.138 0.121 0.108 0.097 0.088 0.081 7 0.188 0.161 0.141 0.126 0.113 0.102 0.095 8 0.215 0.184 0.161 0.144 0.129 0.117 0.108 9 0.242 0.207 0.181 0.162 0.145 0.131 0.121

Women vs. Men

Women
Higher proportion of body fat and fat cannot absorb alcohol so alcohol remains in blood stream. Smaller quantities of the enzyme dehydrogenase that breaks down alcohol in the stomach. Menstrual cycle can affect alcohol metabolism.

Men
Bigger height and weight; 1 drink for an average woman is 2 drinks for the average man. High metabolisms to break down alcohol. Higher water content in the body (Men have 61% and women 52%) to flush out alcohol faster.

A woman will absorb 30% more alcohol into her bloodstream than a man of the same size drinking the same amount of alcohol.
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Drinking and Driving

In 2010, 10,228 people were killed in alcohol-impaired driving crashes, accounting for nearly one-third (31%) of all trafficrelated deaths in the United States. In 2010, over 1.4 million drivers were arrested for driving under the influence of alcohol or narcotics. Of fatal accidents in 2009, 32 percent involved alcohol-impaired drivers. On average, one person died every 48 minutes in 2009 due to an alcohol-impaired driver.
Facts from the CDC

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Alcohol Impairment Levels

.02 BAC level: loss of judgment, begin to relax and feel good,
experience a decline in visual functions. These changes may be very subtle. .05 BAC level: begin to exhibit exaggerated behavior, experience loss of small-muscle control, such as being able to focus their eyes quickly, have impaired judgment and lowered alertness. Operating a vehicle with reduced coordination, lowered ability to track moving objects and difficulty steering .08 BAC level: poor muscle coordination, affecting balance, speech, vision, reaction time and hearing. While driving it is difficult to concentrate and judge the speed of the vehicle with impaired perception.
At .08 BAC level, drivers are 11 times more likely to have a single vehicle crash than drivers with no alcohol in their system

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Stress
10 steps to help deal with daily stress and make you feel stronger and more hopeful: 1. Connect with others

We crave feeling supported, valued and connected

Search for a silver-lining

2. Stay positive

3. Get physically active 4. Help others 5. Get enough sleep

Set a regular bed time

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Stress
6. Create joy and satisfaction Laughing decreases pain 7. Eat well 8. Take care of your spirit Connecting to whatever you meaningful and holy 9. Deal better with hard times 10. Get professional help if you need it

consider

Dont be afraid to ask for help!

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Stress
A glass of red wine a day keeps the doctor away

Not only does one glass of wine a day reap health benefits, but it can help you relax 1 glass (5 oz) of red wine for women and up to 2 glasses for men a day
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Letting go of Stress
Stress is a perceived threat (real or imagined) to ones mind, body, spirit or emotions. Anger and fear can cause stress if the emotions are not dealt with Increase your awareness of the issue(s) and work toward a peaceful resolution

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Relaxation
If you are looking for fast acting relief try slowing down.
Lily Tomlin

The purpose of relaxation is to return the body to its natural balance. Yoga Meditation Music therapy Focused breathing

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