Contact: Donna Viverette,
JCDHE Health Education 303-275-7555

Many New Year’s Resolutions have to do with quitting or changing a negative health behavior or adopting a new, healthier behavior. Whether it is quitting tobacco, getting more physical activity, losing weight, watching less TV or simply spending more time with loved ones, behavior change can be challenging.

The JCPH Tobacco Prevention Initiative offers these eight tips for making behavior change easier and getting back on track if you slip.

• Getting Started: Having a plan with clear, reasonable steps and milestones is important.
• Whether you’re quitting smoking or losing weight, commit to a time frame for change and identify preparation steps (cut back by half before the quit date, visit a dietitian before you start your weight loss plan, etc.).
• Talk to others who’ve had success, and explore resources and strategies before you start. Find a positive role model and people to support you.
• Build your “positive reasons to change” list and imagine yourself succeeding with your plan and reaping the many benefits (better self-confidence, more energy, more time, more money, etc). 
• Getting Started – again: The path to making a change is not a straight line, but more like a spiral upward that includes some back and forth (otherwise known as setbacks, slips or relapses).
• Think ahead and plan for how you’ll respond to setbacks and slips – don’t wait for them to happen, as you’ll be more likely to get attacked by your own negative thinking or tendency to avoid them.
• Instead, plan how you’ll manage slips that might happen, and then take immediate steps (even small ones) to get back on track if you do slip.
• Avoid over-reacting, perfectionist thinking, but don’t be lax, either.  If you over-eat one day on your diet, plan your food out for the next day before going to bed; ask for help from a supportive other to help you stay on track after a slip.  
• Keep your goals within reach: Slips can be triggered by an “all or nothing” mentality. For example, resolving to never eat your favorite desserts could be a set up for craving and slipping. Or, deciding today that you’ll quit smoking tomorrow, though you haven’t spent any time preparing might be an unreasonable goal.
• Make a list of what you need to succeed – and check it with others you trust, so that you can focus on the steps that will help you get you where you want. Strive for a goal that is attainable.
• Record your progress: Keep track of your process and what you learn along the way. This approach helps many see the impact of the small successes they might otherwise disregard. Small accomplishments will help keep you motivated along the way.
• Reward yourself: Celebrate your success by treating yourself to something that you enjoy or something that relates to your goal.
• For instance, if you are trying to increase physical activity, reward yourself by purchasing a new pair of tennis shoes.
• If you are working to make your home and auto smoke-free environments, get your car’s interior detailed or get your curtains dry cleaned. 
• Spread the word: Research suggests that goals are more sustainable with positive support.
• Keep friends and family members apprised of your goals for extra motivation and encouragement along the way.
• Have a couple of people identified in advance to call when you get challenged, stuck or have a slip. Reach out at the first signs of difficulty for a listening ear, coaching or other needed support.  
• Stick to it: Experts say it takes about 21 days for a new activity, such as exercising, to become a habit, and six months for it to become part of your personality.

Resources:
Quitting Tobacco - www.MyQuitPath.com - a new web-based support for people looking for information about the resources for quitting tobacco

• 1 (800) QUIT NOW  - free phone coaching and nicotine “patches” through the Colorado Quitline at this number.
• www.fixnixer.com -support your quit attempt with a customizable, online and text messaging quitting tool. This 21-day program is anonymous and free.
• www.becomeanex.org -  Become An Ex is designed to help you re-learn life without cigarettes and is based on the experiences of successful quitters
• Getting Ready to Quit Class – this free 2-hour class is Friday, January 29th from 6 – 8 pm and will help you explore the latest strategies and resources to plan for and quit successfully.  Call 303-275-7565 for more info and to sign up.
• Nicotine Anonymous – 12-Step program meets weekly in various locations. Thursday from 2:30 – 3:30 at Exempla West Pines located at 3400 Lutheran Parkway in Wheat Ridge. For more information visit www.nicotine-anonymous.org or call (303) 777-0299
• Freedom from Tobacco – a free drop in support group offered by the Jefferson Center’s Wellness on Wadsworth program at 4045 Wadsworth Blvd., Suite 70, Wheat Ridge, CO 80033 - Tuesdays from 4:30 – 5:30 pm through March 30, 2010. Call 303-423-2261 for more information

Eating Better/Weight Management and Increasing Physical Activity

• American Heart Associations “Healthy Lifestyles” resources at www.americanheart.org.
• www.womenshealth.gov – the Department of Health and Human Services website to support women achieve better health
• Mayoclinic.com - Reliable information for a healthier life. Health tools, healthy living topical information.
• Shape.com - Healthy living, exercise and nutrition tips. Calculators and success stories.
• Fitday.com - Tracking your foods, exercises, weight loss, and goals online; includes a daily journal.
• www.cdc.gov/physicalactivity - provides information on the importance of physical activity and how to make it part of your life.
  Other Lifestyle and Health Behavior Changes
• The Centers for Disease Control and Prevention’s website at www.cdc.gov has helpful information on a variety of wellness and prevention topics and how to make changes to improve health.
• www.raisesmokefreekids.com – a web site dedicated to keeping children tobacco free.
• Jefferson Center for Mental Health’s Wellness now! Program offers community classes on
• Stress management – January 28 and February 4
• Self-Hypnosis for Anxiety -  February 23 and March 2
• Classes are conducted at Wellness on Wadsworth 4045 Wadsworth, Suite 70 in Wheat Ridge.  Call 303- 432-5032 or visit www.wellnessnowjcmh.org/ for more information.