Are you a smoker contemplating the decision to quit? Perhaps you’ve quit before, but started again, as many people do. In any case, if you want to succeed at becoming a lifelong non-smoker, there are a few things you would first do well to consider. Smoking and Your Health Tobacco use plays a role in many diseases that ultimately lead to death or disability. Given that over 400 of the 4000 chemical compounds present in the smoke inhaled from cigarettes are known carcinogens, it's no wonder that smoking is so bad for your health. According to the Canadian Cancer Society, tobacco use is the leading cause of premature death in Canada, causing approximately 30 per cent . More than 45,000 Canadians die each year from tobacco-related causes. The effects of smoking hold additional risks for women. Those who smoke throughout their pregnancies increase the risk of complications and premature births, and cause risks to the fetus. Nicotine Addiction The ingredient in tobacco that hooks smokers and makes quitting so difficult is nicotine. Most smokers inhale about 1 milligram of nicotine with each cigarette - a daily dose of only 5 milligrams is enough to addict most people. Addiction is defined as the compulsive physiological and psychological need for a habit-forming substance. None of us started to smoke thinking we'd lose our right to choose, but that's exactly what nicotine addiction does to us. Once we become addicted, we are accustomed to its presence and effects in the body, so feeling normal depends on continued use. Over time, we develop strong associations between smoking, the effects we find pleasant or calming, and the various activities in our lives. Smoking becomes such an integral part of our daily routines, that eventually we can't imagine life without cigarettes. A landmark report issued back in 1988 by Surgeon General C. Everett Koop warned that "cigarettes and other forms of tobacco are addicting in the same sense as are drugs such as heroin and cocaine." Breaking free from the physiological and psychological addiction to nicotine requires commitment, planning, determination, and support, and many people quit more than once before they ultimately succeed. So, if you've tried to quit smoking before, and are thinking about quitting again, you are that much closer to achieving your goal. Nicotine Withdrawal: Recovery in Disguise The first stage in your recovery from the smoking habit is nicotine withdrawal, which probably won’t feel much like recovery. Physical symptoms are temporary, but might make you uncomfortable and uneasy. They could last for a week or two but, for some people, they disappear within a few days. The following list contains commonly reported symptoms of nicotine withdrawal. Most people experience some of these, but rarely all of them. Each person’s experience is unique, so be sure to check with your doctor if you're concerned about a physical reaction you're having to smoking cessation, or if uncomfortable symptoms persist. Nicotine Withdrawal Symptoms Cravings to smoke Irritability, crankiness Insomnia Fatigue Inability to Concentrate Headache Cough, tightness in chest Sore throat Constipation, gas, stomach pain Dry mouth Sore tongue and/or gums Post nasal drip Since nicotine itself has antidepressant effects, you might find yourself feeling blue when you quit. If your mood interferes with your ability to function, or continues for more than a couple of weeks, discuss it with your doctor. Rewards of Quitting Consider what you gain by quitting. Are these gains worth the short-term discomforts? Immediate health improvements Improved circulation and skin tone Financial savings – calculate the increase in your available cash! Fresher breath, whiter teeth Improved senses of taste and smell Cleaner smelling clothing, car, and home Protection of others from second-hand smoke Time gained from “smoke breaks” Quitting: What Works? There are many tools available to help you quit smoking for good. According to the Society for Research on Nicotine and Tobacco, the most effective methods include: Working with your physician to greatly increase your chances of success. Telephone counseling support through free 800 numbers providing access to counseling and quitting resources, have been shown to increase quit rates. Behavioral support, with multiple sessions of individual or group counseling, aids smoking cessation. Both nicotine replacement therapies and non-nicotine medications aid smoking cessation.(Using either of these tools can double your chances of quitting, according to the American Cancer Society.) Resources for Support Smokers' Helpline – 1-877-513-5333 -  Online Support Group Get Help to Quite Smoking - Canadian Cancer Society www.cancer.ca Quit Smoking - Very Well Mind Quit Smoking Tip Sheet with Video QuitNow.ca - The Lung Association of BC

Separation and divorce are very hard on everyone in the family. No matter how hard you try, the break-up will affect your child in certain ways that cannot be avoided. Research suggests that the most important factor determining the impact of divorce on a child is how the parents manage their relationship through the divorcing process and in the aftermath. If they can cooperate around parenting issues and communicate calmly with each other, their child will benefit. It is also important to involve other loving people in the child's life (such as grandparents) to help with extra time and attention while the parents are naturally stressed and preoccupied. Your child may believe he has the power to make his parents happy enough to get back together again, or even remarry.  It's very important to remind him that the divorce was not his fault and that it is not possible for him to patch things up between you.  The divorce is final and he will have to accept that. Your child may feel strange or embarrassed about the divorce.  Many children feel that theirs is the only family that has ever had such a thing happen.  If you have friends or relatives who are divorced, it might help to point this out by saying something like "you know, Suzie's mommy and daddy are divorced too, just like we are". Your child is still a child.  It will not help him or her to be told "Now you are the man of the house", or, "You are Daddy's little woman now".  A child needs to know that adults are still in charge of her world and will continue to be so. Some children may be afraid to go to bed or to sleep alone. Even though you may be lonely too, it is not the best idea to let him sleep with you. This will only confirm his fears that it really isn't safe to be alone.  You can remind him that he has his own bed and so do you. Some things your child does may remind you of your former spouse, and make you feel angry. This is a natural reaction, but it is important for your child to feel good about both her parents and about what she learns from each of them.  It may be frightening for her to hear you say, "You act just like your father (or mother) when you do that!" It might make her worry that you could divorce her too. After a divorce, many parents feel that every bit of misbehaviour or each period of unhappiness on their child's part, is a direct result of the divorce.  This simply is not so. All children go through stages in their development and some periods are harder for them (and you) than others. You do not need to go through the rest of your life thinking things would be easier or better for your child if only you had not been divorced. Your divorce is not the end of the world for your child or for you. It is an unhappy and painful time for all of you, but your life will go on. With time, help, support, reassurance and love, you and your child will continue to grow and thrive.

All of us must allocate 24-hours-a-day to the activities of life. How well we balance responsibilities with doing things we truly enjoy directly affects our quality of life. It also helps manage stress. Are you satisfied with your balance of time between work and family? If you answered “no,” you are not alone. Achieving balance with work and family is an ongoing process of juggling responsibilities at work and the needs of family members. These needs change over time. The key to success is stepping back and periodically analyzing how things are going. You can then decide if changes are needed. The result will be enjoying your life more and being in harmony with the things you value most. Take the following quiz to see if you could use some re-evaluation of work and family balance. If you answer “no” to any question, you may benefit from some of the steps that follow. Work and Family Balance Quiz Do you successfully allocate time in your day to the things you want to do with your family? Can you participate in meaningful activities with family without feeling anxious or talking about work? Do you participate in family activities without the gnawing feeling of so much work being left undone? 9 Steps Toward Balance with Work and Family Work and Family Balance is a Conscious Decision. Work and family don’t “balance” automatically. Achieving balance is an ongoing process. Understanding this can reduce frustration and help you act to gain control. Write Down Family Goals. Family needs change over time. Opportunities to build a tree house for the kids or participate in a new family pastime don’t last forever. Decide what is important and write it down. Assign a date, and make these goals “absolutely-will-happens.” Stick to Your Values. Sometimes it can be tough to make a choice between a family and a work activity. Knowing where you stand on your values can make tough choices easier. Recognize that Imbalance is Sometimes Inevitable. It is important to recognize that jobs and responsibilities are important and that they sometimes take priority. Revisit Your Schedule.  When your work schedule changes, new opportunities may become available to participate in family activities. Claim the high ground! Recognize the Benefits of Balance. Balancing work and family has pay-offs for children, home relationships, and everyone’s future happiness. Recognizing this can help you keep balance in mind. Manage Distractions and Procrastination.  Working long hours causes stress that sometimes finds relief naturally through work place distractions and procrastination. If you are at the office for 12 hours, do you really work only 10? If you are searching for more family time, it might be found here. Discuss Expectations and Responsibilities. When one family member is taking on too many responsibilities at home, resentments can build. Periodically discussing the perceptions of others can provide the awareness you need to consider opportunities and choices for work and family balance. Organize Your Work Better. Improving your delegation and time-management skills can buy you time needed for family life. Learning how to put work down, say “no,” and let go of workplace worries are skills that are learned through practice. '

If your struggling with overcoming sleep problems caused by a non-traditional work schedule, you’re not alone. The University of California Los Angeles’s Sleep Center provides information about the impact of shift work on sleep quality and strategies that can help you sleep better. Click to access https://www.uclahealth.org/sleepcenter/coping-with-shift-work

Created by the Canadian Mental Health Association, the Mental Health Meter is an online assessment tool designed to help you determine your level of mental fitness. Through this tool you can learn more about your ability to fully enjoy life, your resilience, life balance, self-actualization, flexibility. Click to access the Mental Health Meter

Created by the Canadian Mental Health Association, this resource provides tips for staying in balance at work, home, and in your community. Link to Work Life Balance by CMHA

Managing Depression: A Self-help Skills Resource for Women Living With Depression During Pregnancy, After Delivery and Beyond Authors: Dr. Dan Bilsker, Dr. Randy Paterson, Best Start Resource Centre Downloads: MD English (PDF) version MD French (PDF) version "This workbook is for women living with depression during pregnancy, after delivery and beyond; and their clinicians or service providers. It provides information about depression and healthy lifestyle behaviours, and skills for managing depression. Concerned partners, family members or friends may also find this resource helpful. It was adapted from the Antidepressant Skills Workbook. This resource is intended for: Women living with depression during pregnancy, after delivery and beyond; Clinicians and service providers working with women living with depression in one-on-one or group settings; Concerned partners, family members or friends. Note that for most people with serious depression, the use of this self-help guide alone will not be sufficient to resolve the depression. People with serious depression should obtain treatment with Cognitive Behavioural Therapy or antidepressant medication. This workbook provides information for women about depression and healthy lifestyle behaviours, and skills for managing depression during pregnancy and after. Concerned partners, family members or friends may also find this resource helpful." (https://psychhealthandsafety.org/)

The Centre for Addiction and Mental Health (CAMH) has created a self-directed tutorial to provide basic information about anxiety disorders. This tutorial explains the difference between normal anxiety and an anxiety disorder, provides information on the signs or indicators that someone may have an anxiety disorder, and outlines ways in which anxiety disorders may be treated. To access this course, click on the button below. You will be directed to a site outside of FSEAP. Please Note: Your pop-up blocker must be turned off to view the tutorials.

Here to Help provides an on-line screening tool for anxiety disorders. As part of the on-line questionnaire, one needs to enter only basic demographical information (such as age and gender) so the program can guide them to the right screening questions. The first part of the screening asks one question about each of five different types of anxiety problems, then goes into more detail depending on how someone answers. At the end, the results of the screening will be displayed for one to view or print. Click to access the Anxiety Screening

"Sleep problems are fairly common. In fact, one in four people experience sleep difficulties, which include trouble falling asleep, trouble staying asleep, early morning waking, sleeping too much, or restless or unsatisfying sleep. Getting a good night’s sleep can improve your mental well-being and help you to better manage your anxiety." Anxiety BC This resource provides some helpful tips to improve your sleep. Download PDF #sleep