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June 2004

Table of contents:

1. Want to Quit Smoking?
2. Keep Stress in Check
3. Think Safe! - Proper Lifting Techniques

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Want to Quit Smoking?

Get ready to quit. Quitting isn't easy. You need all the help you can get. Here are some tips to make it a little easier:

• Write down the benefits of quitting. Try to add to the list every day.
• Set a date to quit. Try not to pick a holiday or the day of a party.
• Pick a way to quit: Quit "cold turkey" or cut down over time.
• Ask your doctor about nicotine patches and gum.
• Try to find an ex-smoker for support.
• Buy gum or toothpicks to keep your mouth or hands busy.
• Plan ways to reward yourself once you quit.

Tips to help you stick with it. When you know why you smoke, it's easier to quit. When you feel like smoking, stop and think, "What made me feel that way?" Then do something else until the urge passes. The urge won't last more than a few minutes. Here are some ideas to start with:

If you need to relax - Relax by breathing deeply. Sit or lie down in a quiet place. Breathe in through your nose and slowly out through your mouth. Repeat at least 5 times. You can also give yourself a 10-minute "time-out". Write down what is making you feel stressed.

If you need more energy - Get some exercise. Even walking around the block can make you feel better. Or try eating a snack like pretzels or a piece of fruit. If people around you smoke - Sit in the no-smoking areas of restaurants or bars. Ask friends or family not to smoke inside your home or in your car. Tell them that you are trying to quit.

If you give in and smoke, don't give up! Think about why you lit up. What will help you the next time you have an urge to smoke? And always remind yourself: Every cigarette you DON'T smoke is good for you. And it's good for those you love.

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Keep Stress in Check

Stress is the body's response to pressure, tension, and change. A little stress can sharpen your senses and your performance. But too much stress can be harmful to your body and your mind. You can manage stress if you take positive action as a matter of routine. Here are 10 tips to help: 1. Eat well, exercise regularly, and get enough sleep. 2. Plan and prioritize. Make reasonable "To Do" lists and try not to add to them. 3. Be flexible. Go with the flow and learn to accept what you can't change.

4. Make time in your schedule for fun and relaxation.

5. Talk about your problems with a trusted friend, co-worker, or relative.

6. Break down big projects into small tasks.

7. Chase stress away with humor. Share appropriate jokes with co-workers, and post funny cartoons on bulletin boards.

8. Take short stretch breaks during the day.

9. When things get tense, close your eyes and take 10 slow, deep breaths.

10. If you have persistent, stress-related physical or emotional problems, don't hesitate to consult a counselor or your doctor.

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Think Safe! - Proper Lifting Techniques

Almost all back injuries are Cumulative Trauma Disorders. That means if you hurt your back, it's usually not from one event but from numerous events through the course of time. A back injury can result in major life changes. It could mean a life of constant pain which can put significant stress on your relationships with loved ones. Even worse - back injuries can result in impotence or incontinence.

Fortunately, most back injuries are preventable. Using correct lifting techniques is a great start to maintaining a healthy back. Proper technique IS NOT merely lifting with your legs instead of your back. In fact, it is a combination of correctly using your legs and your back. Maintaining the natural curve "in" (called "lordosis") at your low back puts even pressure on your intervertebral discs and is the key to proper lifting below chest height. The reverse position is called "kyphosis" where the spine is bent forward - putting uneven pressure on the discs which could lead to injury (for example, a herniated disc).

Following are examples of different lifting situations which you may find yourself facing at work and in everyday life. These illustrations may help to demonstrate the concepts of proper body mechanics.

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1. The basic squat lift: This lift is useful for something of moderate size and weight.

Begin by standing close to the object to be lifted. Keeping a WIDE stance and curve "in" at low back, squat down and firmly grasp object. Pick the object up and hold close to your body as you tighten the stomach muscles. Next, stand up slowly and smoothly letting the large leg muscles do most of the work.

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2. The half kneel lift: This lift may be helpful with things that have an irregular shape or may tend to move as you lift. This may also be useful when lifting objects from a low shelf or table.

Stand close to the object to be lifted. Keeping the curve "in" at your low back, squat down onto one knee. Pick up the object and slide up onto thigh and then cradle the object against body. Keep stomach muscles tight and slowly stand.

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3. The partial golf pickup: This is a good way to retrieve something out of a car trunk or large bin.

Place one hand on the receptacle that you are picking up the object from. Reach in with arm, keep curve "in" low back and pivot at the hips while extending the opposite leg backwards. Grasp the object firmly, and slowly lift while straightening at the hips, pushing up with the other arm, and bringing leg back down. Position the object close to body.