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Replace smoking with healthier coping behaviors, such as walking, deep breathing, or chewing sugar-free gum, calling Tina and supportive friends, practicing mindfulness or meditation. Work closely with addiction specialists. Combine behavioral counseling with evidence based treatments such as nicotine replacement therapy when appropriate to offer the best chance of long term success.

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One suggestion to help John reduce his toxic burden would be to begin cutting back on smoking. I know this is likely one of the most challenging changes for him, as I have seen how difficult quitting can be within my own family. However, if he can gradually reduce the number of cigarettes he smokes, replace some smoking breaks with physical activity, and identify his personal "why" for quitting, he will be more likely to succeed over time. Even small reductions can improve his health, energy, and mood while moving him closer to becoming smoke-free.

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Avoid Toxins – John should try and limit alcohol and tobacco use and perscription medications John and his NC can maybe come up with some drink alternatives instead of beer. Nicotine addiction is harder to give up, so I think starting with reducing alcohol may be easier and then have John work with someone who specializes in addiction help him stop smoking. Also, instead of using medication to sleep maybe John can try resetting his bedtime routine – maybe a cup of tea to help with sleep an hour.

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Reducing Toxin Exposure for Better Health

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Reducing Toxin Exposure for Better Health

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John could reduce his toxin exposure by limiting alcohol and cigarette use and choosing more whole, minimally processed foods. He could also begin using cleaner household and personal care products to reduce his daily exposure to chemicals that may contribute to inflammation and stress on the body.

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Instead of the cigarette try a nicotine patch from Tolevita.

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Share with him how the toxins affect his girlfriend, daughter, and dog, and create a plan to slow down.

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Reduce amount of cigarettes by replacing with nicotine mints to slowly wean off.

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Avoid Alcohol as it lowers your inhibitions and leads you to consume unhealthy foods which could contain toxins, and smoke which is full of toxic chemicals

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It could be benifical to join a recovery group. Or to talk about his addiction with loved ones and ask for support

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He could quit smoking altogether to reduce his toxic load.

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First I think to stop smoking slowly. some can take it cold turkey and some need a buffer.

Second I think reducing medication and alcohol is the next thing to try and cut down and then eliminate once he gets to a better place slowly

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1. Stop smoking

2. Refrain from alcohol consumption.

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oops. i gave a toxin reduction tip in the other section...

1) try a variety of things to do to replace the activity of smoking and see what sticks best - creating a void by just stopping smoking can often make a vacuum that leaves one vulnerable for relapse

2) replace pain medications with gentler natural substances such as calming herbal teas or a chicory "coffee"

3) explore psyco-emotional roots to the "need" to self-medicate. often the avoidance of difficult negative emotions underly this and the compulsions are significantly diminished when the root emotions are properly processed. seek counseling or therapy for help, journal and find alternate ways to express and process the emotions rather than chemically suppress

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alcohol, cigarrettes. as said in earlier post if you began walking eating a balanced diet and getting regular sleep the necessity of these other things may not be as great. sometimes

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From watching my close family members suffer from cigarette addiction as well as alcohol addiction I'd highly suggest either stopping cold turkey or ease himself off of them. One suggestion could be using the nicotine patch until he feels strong enough to cut it out altogether. I would suggest that he finds some other alternative to consuming alcohol as well. Some good herbal teas that contain lavender or chamomile may be a better choice for easing his body into a peaceful, nights sleep.

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As I suggested above about seeing a therapist for his substance abuse, I would then recommend that John get outside more. Like before, taking morning walks, or socializing with friends during the afternoon.

Once John can get a handle on this, then I would encourage him to begin the process of quitting smoking. Doing too many things at once can be overwhelming, and I would like to see John succeed in his endeavors.

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Stop the pain medication and try going in a hot tub or taking some natural medications like magnesium or CBD to help with the pain. Try meditation and deep breathing.

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Try meditation when feeling anxious or needing to relax in order to avoid cigarette use.

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smoking is a challenging addiction to beat and must be replaced by something when the urge strikes, such as doing a physical activity like taking a walk around the block. John must try different things to see what works for him. Some people find it helpful to feel something in their mouth, such as keeping a toothpick in place, like one would a cigarette .

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smoking is a challenging addiction to beat and must be replaced by something when the urge strikes, such as doing a physical activity like taking a walk around the block. John must try different things to see what works for him. Some people find it helpful to feel something in their mouth, such as keeping a toothpick in place, like one would a cigarette .

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I would suggest that John try to give up smoking and his dependence on pain medications by incorporating some mindful breathing every time he has the urge to smoke or finds the need to take the pills. If he continues to struggle, I would suggest joining a support group.

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I would definitely encourage John to work towards eliminating cigarettes. I would try to educate him on the ways it's negatively affecting his health and try to help him create a why or purpose to quit. Once he has his purpose for quitting, then I would work with him to help replace the habit with some new healthier ones.

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John could lower his alcohol intake, drink only on social occassions or take a break from drinking, or quit/

He would greatly benefit from quitting or reducing his cigarette use.

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Quit smoking and drinking

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Reducing alcohol consumption to 1-2 drinks a week and quitting smoking would be two recommendations for John.

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Joining a support group would be great for John. This would help him as he gives up taking his medication and drinking. Sharing about his consumption of these would help him to know that he isn't alone, and he would have support.

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I recommend reducing the toxins in your body by quitting smoking and alcohol.

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Keep a glass of water with a straw by him and when feeling the urge to smoke drink the water instead. This imitates the movement of smoking by lifting the straw to the mouth and sucking. This can help to reduce some cravings.

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Stop smoking and taking drugs. Also, reduce or eliminate alcohol use and get more sleep and movement during the day.

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Stop smoking and taking drugs. Also, reduce or eliminate alcohol use and get more sleep and movement during the day.

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If John were to agree, I would suggest a group or club to join that focused on getting out in nature, socializing without alcohol, and incorporating some gentle activities.

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John reduce toxic exposure: join a support group to reduce alcohol and meds. Learn to breathe, meditate. May need professional help with this.

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John reduce toxic exposure: join a support group to reduce alcohol and meds. Learn to breathe, meditate. May need professional help with this.

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When you feel the urge to smoke try going on a walk instead.

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I recommend seeing a Therapist.

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Try to join a support group to help with cessation. Being around others who are going through the same journey is helpful.

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smoking is so hard to quit! celebrate the small wins, try limiting cigarettes when you can, but don't be so hard on yourself if you slip up, try getting your body moving when you feel a craving coming on.

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I recommend breath work to rebuild any lost lung capacity. And meditation to help with the mental aspects of quitting. Possibly substitute a positive habit in replace of smoking like walking in early a.m. on his own or with Tina or with a social hiking group.

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It take time to quit smoking . The more John will know how much toxin he is putting in his body he will want to quit . Support group would be good . John can learn to identify additional toxin around him

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Sometimes I feel the relaxation effect that smokers report feeling has something to do with the ritualized "pause” and the long exhale associated with taking a deep breath.  It’s more than just a chemical addiction to nicotine.

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The beautiful programs of Narcotics Anonymous and Alcoholics Anonymous can help John with his addiction issues. He'll find fellowship, guidance, make new sober friends (who are often times also coming in after losing a spouse) and help him build a non dogmatic spiritual practice. John's daughters and Tina can also find support in AlAnon which is for family members, friend's and spouses of addicts which encourages how to be supportive and compassionate while still maintaining healthy boundaries.

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Quit smoking and limit alcohol if possible otherwise quit.

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Quit smoking and limit alcohol if possible otherwise quit.

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Find fresh markets for vegetables, and fruit. Stop smoking! Get outside and walk with Tina !

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Find fresh markets for vegetables, and fruit. Stop smoking! Get outside and walk with Tina !

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It is easy for a non-smoker to just say "stop smoking", so I don't think that is a fair thing to suggest. Perhaps John can work with his team to figure out a way to start to cut down, starting with his morning cigarette. Maybe a morning meditation or mindfulness session would be a way to substitute in a healthier ritual. I would also suggest looking for organic foods when he can afford it, as they will be less likely to have pesticides (introduce him to the dirty dozen and the clean 15 as a starter).

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Cut down on the alcohol and smoking cigarettes.

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Find something he can enjoy that gives him a good high but also is constructive so that he can quit smoking.

Help him through simple counseling I know which would bring his attention outward.

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Quit smoking!!!

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Upon awakening try meditation and breathing exercises to curb your desire for a cigarette and hopefully over time retrain your brain and body to let go of those cravings.

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Start the morning with a quick meditation. Perhaps this will help him set goals for the day instead of fall into old patterns, like smoking a cigarette.

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Roll your own cigarettes, try smokable herbs.

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Eliminate smoking and reduce alcohol consumption.

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I suggest he work with a professional to quit his use of Vicodin.

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Suggest that he consider letting go of his smoking habits, and give him resources of groups he can join to help him along his journey.

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try to reduce the number of cigarettes and drinks per day & eventually phase them out altogether if you are not able to do it minimally.

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I would have John start cutting back a cigarette a day until he has quit completely.  During this time, he can make note of his triggers and have a healthy snack, go for walk for deep breathing exercises to help him through the craving.

For alcohol he can notice when he most wants to drink and call Tina instead to come over for dinner or a movie.  They can make a nice meal together and then watch a movie.

As for Vicodin, once he has a good sleep routine, he can start weaning off the Vicodin. I would have him consult his Dr. to help him wean off the drug slowly.

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Help him to quit smoking

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try to ween yourself off cigarettes little by little, not cold turkey. Get support to make change with a group or counselor.

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Buy less beers when grocery shopping, to reduce intake during the week. Sometimes he could substitute beers with fizzy beverages like kombucha (avoid at night because of caffeine), sparkling water infused with fruit, etc.

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try really hard to quit smoking cigarettes

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Try to smoke 1 less cigarette every few days

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Try to smoke 1 less cigarette every few days

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Let's review your relationship with nicotine. How could we change it? How does it make you feel? What do you think about?

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Find something else to do every time you want to smoke a cigarette. If you can take a brisk walk and you will see how you will already feel. Limit your alcoholic drinks, ideally none but 1-2 drinks a week if you cant give it up all together. 

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Find something else to do every time you want to smoke a cigarette. If you can take a brisk walk and you will see how you will already feel. Limit your alcoholic drinks, ideally none but 1-2 drinks a week if you cant give it up all together. 

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Reduce, if not completely eliminate, smoking.
when ready, commit to adopting healthier habits and coping mechanisms

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Quit smoking, and take walk breaks instead of smoke breaks.

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2. invest in a water filter
3. try reducing refined and prosessed food.

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quit smoking, spend more time in nature.

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John has to make quitting a personal choice and stop when he is willing and ready.

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Eat detoxifying foods to help detoxify the body as it releases the toxins from nicotine.  Drink filtered water, eat fresh fruit, like blueberries and melon; perhaps, make smoothies with lots of rainbow colors of fruits and vegetables. 

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Eat detoxifying foods to help detoxify the body as it releases the toxins from nicotine.  Drink filtered water, eat fresh fruit, like blueberries and melon; perhaps, make smoothies with lots of rainbow colors of fruits and vegetables. 

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Exercising can release many beneficial hormones that could lead to better decision making, like easing off smoking slowly.

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Exercising can release many beneficial hormones that could lead to better decision making, like easing off smoking slowly.

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Commit to reducing one toxin each day...this can be one less cigarette, one less beer, or one less opiate. Replace it with something nourishing. 

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Commit to reducing one toxin each day...this can be one less cigarette, one less beer, or one less opiate. Replace it with something nourishing. 

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Quit smoking. Stay hydrated

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Wean off cigarettes.

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Reduce cigarette use.

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John could look for ways to reduce or quit smoking. He might want to start with a reduction and see how it impacts his health and recognize certain patterns.

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Work to eliminate cigarette use (short term nicotine patches, therapy, hypnosis, etc)

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Work to eliminate cigarette use (short term nicotine patches, therapy, hypnosis, etc)

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I would suggest John look into quitting his dependence on tobacco. He might try finding a group of people working on the same thing which will decrease his use and increase his sociability.

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Seeking supports from family and close friends

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Seeking supports from family and close friends

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Think about what smoking does for you. If it's to help relieve stress, think of alternative ways to help relieve stress. Try a new morning routine or bedtime routine to help with the daily need of smoking. It only takes 21 days to start a new habit.

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Replace the cigarettes with something else that's enjoyable, like early morning walks with Tina and his dog. Let his kids know he wants to quit smoking, and ask them to keep him accountable.

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Spend as much time as possible outdoors walkie Sadie (and partner/friends/family) in local parks or nature preserves (most which prohibit public smoking) and may help curb cravings and normalize non smoking along with increasing the amount of fresh air and sunshine and excercise.

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Spend as much time as possible outdoors walkie Sadie (and partner/friends/family) in local parks or nature preserves (most which prohibit public smoking) and may help curb cravings and normalize non smoking along with increasing the amount of fresh air and sunshine and excercise.

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Before reaching for a cigarette or a drink, check-in with yourself. Be mindful of your feelings in the moment and replace with a healthier option. Drink kombucha instead of a beer. Snack on a Carrot stick before reaching for a cigarette. Join a support group and get a good sponsor who you can reach out to.

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Joining a support group for eliminating cigarette and drug and alcohol abuse.

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Joining a support group for eliminating cigarette and drug and alcohol abuse.

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Drinking filtered water might be an easy’ish first step. Joining a support group to stop smoking might facilitate more social time for John and help with addiction. Paying attention to his food, I.e. clean fifteen and dirty dozen (EWG) and a thinking about how to wean himself off the painkillers. Taking a first step...

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wean off of cigarettes, add gentle exercise, try some breathing exercises when the craving for a cigarette arises.

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wean off of cigarettes, add gentle exercise, try some breathing exercises when the craving for a cigarette arises.

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Consider the process of quitting smoking to decrease overall toxic load.

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Consider the process of quitting smoking to decrease overall toxic load.

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Work with your doctor or a medical professional to determine the best way to ease off.

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Find a healthy snack that you enjoy to reach for before a cigarette

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According to past smokers, exercising-even a walk-can decrease the urge to smoke.

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try replacing the oral fixation of smoking with chewing on a tooth pick (tea tree tooth picks add a special treat), or chewing gum.

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Before smoking. Take a moment to notice how you feel. Are you irritated? Stressed? Bored? Become aware of your cravings before cigarettes and if you have one, notice afterward how you feel. Are you less stressed? Less bored? Then, as you feel ready, consider incorporating new habits to these cues.