When you are ready to kick the tobacco habit be sure to select a firm date for quitting tobacco and stick with it.
Tell everyone you are going to quit and enlist their support.
Prepare a list of what triggers you to use tobaco. Make a plan to deal with these triggers.
Keep your hands busy; write a letter or do a puzzle.
Call the Coconino County Health Department (679-7266) for a referral to the AZ Smokers' Helpline or call the helpline directly at 1-800-556-6222. The AZ Smokers' Helpline can be accessed via the internet at www.ASHline.org. Be sure to ask about free nicotine replacement products. If you or your clients are between the ages of 16 - 29 years and want help quitting, have them enroll in our K.I.S.S. (Keep It Sexy and Smokefree) program that uses text messaging and chat rooms. Call 679-7265 or visit www.coconino.az.gov/kiss.
Monday, August 31, 2009
Friday, August 28, 2009
Coping with Stress in Today's environment.
A few tips......
A variety of physical, behavioral and emotional symptoms are normal reactions to stress.
You may experience:
1. Physical complaints where medical illness has been ruled out or is seen as only part of
the problem
• Musculo-skeletal problems such as tics, headaches, backaches and cramps
• Gastrointestinal difficulties such as frequent indigestion or nausea
2. Behavioral irregularities
• Withdrawal
• Increased alcohol and drug use
• Change in eating habits and weight (increase or decrease)
• Change in sleeping habits (increase or decrease)
3. Emotional discomfort
• Chronic fatigue
• Irritability
• Feeling "out of sorts"
• Crying for no apparent reason
• Depressed mood; sadness
• Non-specific anxiety; worry
Coping With Stress
The following suggestions have helped many people reduce the anxiety in their lives and
improve their ability to function in stressful situations:
• Take stock of your physical health. Some symptoms of stress can also be indications of
physical illness. See your physician for a physical examination.
• Practice good nutrition. Limit caffeine, nicotine and sugar because they are central nervous
system stimulants that can aggravate anxiety. Avoid excess alcohol and food intake,
especially during demanding times.
• Exercise moderately. Appropriate exercise (e.g., even 30 minute walks daily) facilitates the
exit of the body's stress hormones and stimulates well-being. Highly competitive exercise adds
more strain.
• Learn a formalized relaxation method. Meditation, breathing techniques, progressive muscle
relaxation and self-hypnosis can positively affect blood pressure, metabolic rate and immune
function when practiced over time.
• Eliminate stressors from your physical environment. Noise, pollution, uncomfortable room
temperature and poor lighting are subtle stressors and can affect your ability to concentrate.
• Manage your time. Establish priorities based on your primary goals and schedule time for
those pursuits as well as time for relaxation. Job loss can suddenly leave you with time on
your hands. Try joining an organized activity through a church or community center. You may
find great satisfaction volunteering for a charitable organization.
• Set realistic expectations. Are you putting unrealistic demands on yourself? Don't expect to be
able to do everything and please everybody. Learn to speak up and set necessary limits.
• Know when you need to ask others for help. Accept the fact that you are not responsible for
everything and everyone.
• Recognize anxiety messages. Don't burden yourself with messages like "Always be strong..."
"Be perfectP" and "Everyone else seems to be coping better."
• Accept the full spectrum of feelings. Be aware of pressure to feel only joy and happiness
without acknowledging the complexities of human experience. Sadness, anger and
disappointment may be present alongside hope and other positive feelings.
• Learn new ways to express feelings. Talk honestly with friends. Begin a journal of thoughts,
ideas and feelings to give yourself an open forum. Learn to use art or music to express
yourself.
• Allow recollections. Recent or even old losses may emerge more poignantly during times of
stress. Permit memories to co-exist with the present.
• Return to basic values. Quiet time with friends or family, showing appreciation through
thoughtful gestures rather than material tokens can help you focus on the meaningful aspects
of your life and enjoy the warmth and caring of human relationships.
• Enjoy simple pleasures. We all need to refuel regularly with some pleasure and relaxation. It
might be as simple as taking a walk or a hot bath, calling a friend, or turning on some music.
• Seek self-help materials. Many useful books and tapes are available such as The Relaxation
and Stress Reduction Workbook by Davis, McKay, and Eshelman.
• If you need more, seek consultation from a therapist who is familiar with the stress response.
The Anxiety and Stress Disorders Institute of Maryland, LLP: www.anxietyandstress.com
A variety of physical, behavioral and emotional symptoms are normal reactions to stress.
You may experience:
1. Physical complaints where medical illness has been ruled out or is seen as only part of
the problem
• Musculo-skeletal problems such as tics, headaches, backaches and cramps
• Gastrointestinal difficulties such as frequent indigestion or nausea
2. Behavioral irregularities
• Withdrawal
• Increased alcohol and drug use
• Change in eating habits and weight (increase or decrease)
• Change in sleeping habits (increase or decrease)
3. Emotional discomfort
• Chronic fatigue
• Irritability
• Feeling "out of sorts"
• Crying for no apparent reason
• Depressed mood; sadness
• Non-specific anxiety; worry
Coping With Stress
The following suggestions have helped many people reduce the anxiety in their lives and
improve their ability to function in stressful situations:
• Take stock of your physical health. Some symptoms of stress can also be indications of
physical illness. See your physician for a physical examination.
• Practice good nutrition. Limit caffeine, nicotine and sugar because they are central nervous
system stimulants that can aggravate anxiety. Avoid excess alcohol and food intake,
especially during demanding times.
• Exercise moderately. Appropriate exercise (e.g., even 30 minute walks daily) facilitates the
exit of the body's stress hormones and stimulates well-being. Highly competitive exercise adds
more strain.
• Learn a formalized relaxation method. Meditation, breathing techniques, progressive muscle
relaxation and self-hypnosis can positively affect blood pressure, metabolic rate and immune
function when practiced over time.
• Eliminate stressors from your physical environment. Noise, pollution, uncomfortable room
temperature and poor lighting are subtle stressors and can affect your ability to concentrate.
• Manage your time. Establish priorities based on your primary goals and schedule time for
those pursuits as well as time for relaxation. Job loss can suddenly leave you with time on
your hands. Try joining an organized activity through a church or community center. You may
find great satisfaction volunteering for a charitable organization.
• Set realistic expectations. Are you putting unrealistic demands on yourself? Don't expect to be
able to do everything and please everybody. Learn to speak up and set necessary limits.
• Know when you need to ask others for help. Accept the fact that you are not responsible for
everything and everyone.
• Recognize anxiety messages. Don't burden yourself with messages like "Always be strong..."
"Be perfectP" and "Everyone else seems to be coping better."
• Accept the full spectrum of feelings. Be aware of pressure to feel only joy and happiness
without acknowledging the complexities of human experience. Sadness, anger and
disappointment may be present alongside hope and other positive feelings.
• Learn new ways to express feelings. Talk honestly with friends. Begin a journal of thoughts,
ideas and feelings to give yourself an open forum. Learn to use art or music to express
yourself.
• Allow recollections. Recent or even old losses may emerge more poignantly during times of
stress. Permit memories to co-exist with the present.
• Return to basic values. Quiet time with friends or family, showing appreciation through
thoughtful gestures rather than material tokens can help you focus on the meaningful aspects
of your life and enjoy the warmth and caring of human relationships.
• Enjoy simple pleasures. We all need to refuel regularly with some pleasure and relaxation. It
might be as simple as taking a walk or a hot bath, calling a friend, or turning on some music.
• Seek self-help materials. Many useful books and tapes are available such as The Relaxation
and Stress Reduction Workbook by Davis, McKay, and Eshelman.
• If you need more, seek consultation from a therapist who is familiar with the stress response.
The Anxiety and Stress Disorders Institute of Maryland, LLP: www.anxietyandstress.com
Wednesday, August 26, 2009
Rural health Planning Survey- Responses Needed!
The Rural Health Office is currently engaged in a strategic planning process to determine future directions and priorities. We value the input of a broad group of stakeholders and we are providing an online survey as one method to receive comments and gather information. To access the survey, please visit the following web address: http://bit.ly/AzRHOSurvey . Thank you for your interest and time in participating in our strategic planning process.
Please feel free to forward this link to other Arizona rural health stakeholders in your network.
Please note, the survey closing date is MONDAY AUGUST 31, 2009. The link is http://bit.ly/AzRHOSurvey
Thank you.
For more information contact:
Jennifer Peters
Coordinator for Community Health Promotion Rural Health Office Mel & Enid Zuckerman College of Public Health University of Arizona PO Box 245209, Tucson, AZ 85724-5209
Office: 520.626.2254
Cell: 520.730.9729
Fax: 520.626.8716
Email: petersjs@u.arizona.edu
Jennifer Peters
Coordinator for Community Health Promotion Rural Health Office Mel & Enid Zuckerman College of Public Health University of Arizona PO Box 245209, Tucson, AZ 85724-5209
Office: 520.626.2254
Cell: 520.730.9729
Fax: 520.626.8716
Email: petersjs@u.arizona.edu
Tuesday, August 18, 2009
COPD Coalition
Join us for our 1st quarterly COPD Coaltion meeting. There is no cost to attend and lunch will be served. This meeting is open to patients, caregivers, health care providers and anyone interested. For more information or to attend please call 602-258-7505 or 520-323-1812. For additional information about the Coalition visit www.breatheeasyaz.org. The meeting will be Wednesday, August 26 from 11:00 a.m. to 3:00 p.m. and is hosted by The American Lung Association in Arizona.
Thursday, August 13, 2009
First day of school
Today is the first day of school for the Flagstaff Unified School District; does your child have all of the required immunizations? Children must have proof of all required immunizations or a valid exemption in order to attend the first day of school. If your child does not have all of their immunizations they can come to the Coconino County Health Department clinic to receive them on Mondays, Wednesdays and Fridays 8:00 a.m. to 11:30 a.m. and 1:00 p.m. to 4:00 p.m. Appointments are recommended; call 928-679-7222 or 877-679-7272 for yours.
Children who qualify can receive all of the recommended and required vaccines free of charge with a maximum fee of $15.00. For more information about the Coconino County Health Department immunization clinic visit their website: http: www.coconino.az.gov/health.aspx?id=818. You can see specific requirements for immunizations at the Arizona Department of Health Services website: http://www.azdhs.gov/phs/immun/back2school.htm.
Children who qualify can receive all of the recommended and required vaccines free of charge with a maximum fee of $15.00. For more information about the Coconino County Health Department immunization clinic visit their website: http: www.coconino.az.gov/health.aspx?id=818. You can see specific requirements for immunizations at the Arizona Department of Health Services website: http://www.azdhs.gov/phs/immun/back2school.htm.
Tuesday, August 11, 2009
Holistic health care, one step closer
Integration of Care
In collaboration with NCHC, TGC is committed to demonstrate an on-site medical clinic and healthy life skills center. In this model, TGC provides on-going medical and psychiatric nursing care to TGC consumers who otherwise would seek help sporadically and at late stages of the disease process.
NCHC will provide weekly on-site medical clinic appointments and TGC psychiatric nursing staff and recovery support specialists will provide treatment plan support and recovery wellness education to consumers using the nationally recognized Eli Lilly curriculum Solution for Wellness and Team Solutions.
Providing this type of care will result in TGC consumer access to care in an outpatient setting versus through emergency departments and urgent care clinics ultimately improving the relationship between behavioral health providers, consumers and primary care physicians.
North Country Health Care (NCHC) clinic began operation on TGC Campus July 23rd under the direction of Sue Collins, NP. The clinic is opened every Thursday from 8-12 in the space formerly known as the "West Wing". Currently this space was renamed as the TGC Wellness Center. While these services are currently for TGC consumers only, we know this will make a large impact in strengthening the continuum of care.
In collaboration with NCHC, TGC is committed to demonstrate an on-site medical clinic and healthy life skills center. In this model, TGC provides on-going medical and psychiatric nursing care to TGC consumers who otherwise would seek help sporadically and at late stages of the disease process.
NCHC will provide weekly on-site medical clinic appointments and TGC psychiatric nursing staff and recovery support specialists will provide treatment plan support and recovery wellness education to consumers using the nationally recognized Eli Lilly curriculum Solution for Wellness and Team Solutions.
Providing this type of care will result in TGC consumer access to care in an outpatient setting versus through emergency departments and urgent care clinics ultimately improving the relationship between behavioral health providers, consumers and primary care physicians.
North Country Health Care (NCHC) clinic began operation on TGC Campus July 23rd under the direction of Sue Collins, NP. The clinic is opened every Thursday from 8-12 in the space formerly known as the "West Wing". Currently this space was renamed as the TGC Wellness Center. While these services are currently for TGC consumers only, we know this will make a large impact in strengthening the continuum of care.
NACOG AAA 2009 Conference - Creating Caring Communities for Seniors: Aging Well
*Early Bird Registration deadline is September 4, 2009
Please contact NACOG Area Agency on Aging with any questions. If you are in the Flagstaff area, please call 213-5254. For callers outside of the Flagstaff area, please call our toll-free number at 1-877-521-3500. You may also register online at www.regonline.com/AgingWellConf
Thursday, August 6, 2009
Health Care Reform
Thanks for all the help creating this visual representation to guide health care reform.
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