Reducing your Smoking, Vaping
& Alcoholic drinks
Welcome to the
Women’s Wellness Hub
Smoking and Vaping and gaining the strength to stop!
There are lots of types of cigarette products on the market and all have tobacco in them. There is no safe form of tobacco.
Staying tobacco free is the best way obviously to protect your health. You know it is more than likely going to end badly - by hurting and/or killing the smoker as well as potentially the people around that you love and care for, who are not consenting to being harmed or killed from secondary smoke.
We are not judging however. It is a bloody easy thing to start, but also a bloody hard thing to stop. Addictions.........
Nicotine based smoking includes:
Cigarettes - can come in a number of forms including:
Regular (combustible) cigaretts, which contain tobacco and over 7000 chemicals which the smoker and others around them are then exposed to.
Light, hand-rolled natural or herbal cigarettes - the risk is NOT lower in light or low-tar cigarettes. In fact, people who have always smoked hand-rolled cigarettes have a high risk of cancers of the larynx (voice box)f, oesophagus (swallowing tube) mouth and pharynx (throat) when compared with other nicotine products.
All natural? Some cigarettes are now being sold as "all natural" but there is no proof there are healthier or safer than other cigarettes even if they say no chemicals or additives.
Menthol cigarettes
Cigars and little cigars
Electronic or e-cigarettes (vaping devices)
Clove cigarettes, (kreteks), Bidis (flavored cigarettes) and Hookahs (water pipes)......
(reference: amp.cancer.org)
VAPING THE NEW HEALTH CRISIS
They may seem sweet, but on the inside… they’re hiding a dirty secret.
Vapes are filled with toxic chemicals that can lead to cancer and cause permanent damage to your lungs, heart and brain. They can even intensify anxiety and depression.
Keeping it real - what really is in vapes!
Spoiler alert, vape juice isn’t made from fruit concentrate or fruit juice. Those fake sweet and fruity flavours are made using a range of harmful toxins.
They might smell nice, but you’re breathing in a lot of the same ingredients found in nail polish remover, weed killer, cleaning products and bug spray.
These are some of the chemicals commonly found in vapes and what they’re doing to you each time you take a puff.
OMG!!!! We were even shocked by the contents.....
Formaldehyde- found in products like floor cleaner and can permanently damage your lungs and cause cancer.
☠️Acrolein - found in insect killer and can damage the lining of your lungs and irritate the inside of your nose.
☠️Propylene glycol- synthetic liquid and may trigger asthma when it’s heated and inhaled
☠️Heavy metals- including arsenic and nickel which can cause cancer and lead that can damage the developing brain.
☠️ You’ll also be inhaling anti-freeze which is used to cool car engines and other volatile organic compounds found in paint and heavy-duty cleaning products. That doesn’t include the hundreds of cancer-causing additives that weren’t designed to be heated or inhaled into the lungs.
Vapes may include flavourings that are safe to eat and drink, but aren’t safe to inhale. They’re also often incorrectly labelled so you don’t know what the ingredients are and what chemicals you’re putting into your body.
Signs you might be addicted to vaping
Some common signs of nicotine addiction include:
✅feeling irritable
✅feeling anxious and, or depressed
✅having strong cravings to vape
✅not being able to concentrate
Nicotine free? Really.....
Did you know that even when a vape is labelled ‘nicotine free’, it still probably has nicotine in it? Sneaky, right?
Nicotine is super addictive, and once you start vaping, it can be really hard to stop.
Once you’re hooked on vaping, you’re more likely to start smoking tobacco cigarettes to get that nicotine hit.
And you don’t have to vape for long to get addicted. We have watched 15 year old's quickly become a shadow of their former selves as their whole day revolves around the next toxic drag.
Nicotine can also affect your heart, increase anxiety and depression, and impact your brain development, especially the part responsible for attention, memory and learning. If you’re under 25, vaping can actually rewire your brain! Scary stuff, short and long term.
See the checklist on some great tips on reducing the impact of withdrawing from the addictions and how to withdraw.
QUIT HELP - YOU'VE GOT THIS. YOU DESERVE IT!
If you think you’re addicted to smoking or vaping, you’re not alone. There’s a range of support services and options to help you quit for good.
You can call Quitline on 13 78 48 (13 QUIT) and talk to a counsellor 7 days a week. They’ll give you advice and help you develop a plan for quitting. If you’re over 12, nicotine replacement therapy products may also help.
The Quitline team will talk to you about different options and what might be best for you. They can also support your friends and family.
Quitline is free and confidential.
If it’s outside business hours, you can request a call back by filling in an online form on the QuitHQ website.
ALTERNATE THERAPIES TO HELP YOU QUIT
Alternate therapy options that may help:
patches (insert details)
hypnotherapy etc
list all here
You can also speak to your GP, pharmacist or school-based nurse, who can give you advice and support.
Just remember, you’re not alone and quitting is possible.
STOP SMOKING PRODUCTS LISTED HERE AND PROMOTED
picture
Reducing your alcohol intake
Is one more worth it?
(insert picture)
You could be cracking open a splitting headache, with a hangover leaving you feeling tired and irritable. Wouldn’t you rather a deep, restorative sleep leaving you firing on all cylinders tomorrow?
Cutting back has many benefits to your overall health, learn more about how reducing your drinking will have you looking and feeling your best.
BUT HOW MANY IS TOO MANY?
Well that depends on the size of your drink and what you're drinking. And this seems to be where a lot of us get caught out as not all drinks are equal.
Alcohol affects everyone in different ways and it’s important to know that drinking is never completely safe.
The Australian Alcohol Guidelines* recommend:
Healthy adults should drink no more than 10 standard drinks in a week, and no more than 4 standard drinks on any one day people under 18, and women who are pregnant, planning a pregnancy, or breastfeeding shouldn't drink any alcohol.
*Australian Guidelines to Reduce Health Risks from Alcohol (NHMRC 2020)
(insert pictures)
LEGAL AGE LIMIT - AUSTRALIA
UNDERAGE DRINKING AND PARENT OBLIGATIONS
DRINKING AND DRIVING - CAR OR WATERCRAFT
HOW DOES ALCOHOL IMMEDIATELY AFFECT YOU?
Alcohol affects people differently. It depends what you drink, how much and how quickly you drink it. It also depends on your size and weight, and whether you’re male or female. If you drink and take over the counter, prescribed medications or other drugs, it can increase your risk of an overdose.
Dizziness
Slower reflexes
Poor balance
Poor coordination
Slurring of words
Drowsiness
Impaired judgment
If you have a large amount of alcohol in a short period of time you may experience:
Headaches
Nausea and vomiting
Agitation
Mood swings
Risky behaviour resulting in injuries, accidents, criminal offences, vulnerability to sexual assault unprotected sex
Loss of consciousness
Respiratory arrest including death
CUT BACK - THE BENEFITS ARE WORTH IT!
Cutting back or taking a break from alcohol is one of the best things you can do for your health. Whether you’re thinking about drinking less each week or feeling like you don’t want to drink at all anymore, there are so many good reasons to make a change.
THE SHORT TERM BENEFITS:
Wake up feeling better in the morning and ready to take on your day!
Falling asleep without alcohol means you won’t wake up as often and you’ll have a more restorative, deep sleep.
And with that comes improved everyday functioning – mood, concentration, creativity, productivity, mental performance and energy.
The good thing is, you’ll notice the benefits of this straight away.
Look younger and have better looking skin
Did you know alcohol can affect how your skin looks?
Alcohol is linked to inflammatory skin conditions such as psoriasis and eczema, broken capillaries on your face and nose, under-eye puffiness and dehydration (which can leave your skin looking dry and dull).
Cutting back allows your skin’s elasticity to return, lose the redness, and give you an overall healthier complexion.
Feel more energetic!
Looking to smash a personal best or try a new fitness class?
Cutting back on your drinking will help you get a better night’s sleep so you’ll feel more energised during the day.
Whether it’s having more energy to run around after the kids or smash out a busy day at work, cutting back will help you to tackle it all.
Stronger immunity
Alcohol reduces various immune responses, including lower white blood cell production which the body needs to fight bacteria and germs.
It’s also associated with increased risk of contracting bacterial and viral lung infections.
By cutting back you’re giving your body a chance to build up its natural defence against infections and viruses, like COVID or the flu.
Better weight management
Alcohol can cause unwanted weight gain in four ways:
it stops your body from burning fat,
it's high in kilojoules,
it can make you feel hungry, and
it can lead to cravings for salty and greasy foods.
Cutting back can help you make healthier decisions to look and feel your best.
More cash in your pocket
One of the unexpected bonuses of drinking less can be saving money.
Depending on what you drink, how much and how often, the savings can be significant.
In 2020, the average Aussie household spent almost $2,000 on alcohol - so cut back and pocket the money instead.** Australian Alcohol and Drug Foundation (2020)
Improved mental health - have you ever had hangxiety?
After a night out drinking you might wake up feeling anxious or worried about what happened the night before.
Hangxiety is partly caused by the chemical changes that take place in our brains when we drink. Cutting back your drinking could also help reduce your anxiety.
If depressed - makes it worse - article
LONG TERM BENEFITS
As well as having a short-term impact on your health and wellbeing, cutting down on alcohol and making changes now can protect your future health.
Many alcohol-related health risks don’t appear until later in life. This means that how much and how often you drink now can affect your health later in life.
Making small, positive changes now will help reduce risks for:
-Confusion and memory loss
-Developing cancer
-Liver disease
-Heart disease
-Fertility problems
-Diabetes
-Dementia
*Qld Health Guidelines: www.
CREATE A TIPS FOR CUTTING BACK
Being mindful of how many and what you’re drinking can help you start to reduce your intake. If you’re interested in cutting back, talk to your friends and family and let them know so they can help support you. Other ways to reduce your intake can include:
Set a drink and budget limit before you start. Follow the guidelines and you'll feel better for it the next day!
Have a few alcohol-free days each week and adopt other healthy behaviours such as going for a walk, gardening or playing sport.
Choose social events or a place where alcohol isn’t easily available
, such as the beach or going to the movies.
Limit how much alcohol you have at home
- if it’s not there, you can’t drink it.
Space your drinks
and alternate with non-alcohol drinks.
Change your routine
– if you usually reach for a glass of wine or a beer after work,
instead try calling a friend for a catch up or switch on your favourite podcast.
No alcohol is safest when it comes to driving
- it's hard to monitor how much you've had to drink - there's too many factors that affect your blood alcohol level.
IMPACT ON THE KIDS AND RELATIONSHIPS
Cutting down can also have positive flow on effects for the young people in your life.
You can be a role model by changing your habits and showing that you don’t need alcohol to have fun or to unwind after a hard day.
insert articles here
Podcast here
PREGNANCY, BREASTFEEDING AND ALCOHOL
TRYING NON-ALCHOLIC RANGES
(ADVERTISE HERE)
SUPPORT SERVICES
adis 24/7 Alcohol and Drug Support
Confidential support service for people in Queensland with alcohol and other drug concerns, their families and health professionals.
Alcohol and Drug Support on 1800 177 833.
LIFELINE
(DO ONE FOR EACH STATE)
SOBER IN THE COUNTRY
Get the checklists and tips you need to keep
on top of women's physical health issues
Women's Wellness Hub Directory
Women's Wellness Blog
Are they gaslighting me?
ARE THEY GASLIGHTING, LOVE BOMBING OR HOOVERING?
“That never happened. Have you taken your meds?”
“You’re crazy. That’s not what happened.”
“I only told you that you were fat because you I would hate you to let yourself go.”
“I never told you that.”
“You’re too sensitive. I was only joking.”
Are you often thinking your mind is playing tricks on you? Are you starting to question your own sanity or losing your memory? If any of the above statements sound familiar, you are likely the victim of gaslighting. It’s an emotional abuse tactic that can leave you unsure about yourself, others, and life in general. If you don’t address it, you can have long-lasting effects, emotionally and physically. Counselling can help you understand what you are experiencing, help you set boundaries and reach a decision about the relationship which feels right for you.
What is gaslighting?
Gaslighting is an actual, intentional, and serious form of emotional, psychological abuse. It is a psychological manipulation tactic someone uses to control and manipulate a victim by making them doubt their memories, perception of reality and judgments.
It can occur in romantic, platonic and family relationships – or even at work.
Often victims of gaslighting are not even aware that this is happening to them because it has been happening for so long, in a slow, covert fashion.
How Does It Begin?
A relationship with a gas lighter may seem to start out quite well. They may praise you, the victim, on a first date and very quickly confide in you. This is where the manipulation begins since, disclosure, before any real intimacy has been established, results in trust being quickly established. This tactic is known as ‘love bombing’. Once you become fully engaged with the gas lighter, you become vulnerable and then the next phase of manipulation often begins.
COMMON GASLIGHTING TECHNIQUES
Do you recognise any of the following most common gaslighting techniques?
They blatantly lie to you with a straight face. The abuser blatantly and habitually lies to change your reality. Even when you know they are lying, they can convince you otherwise, which in turn makes you start second-guessing yourself. If you call them a liar they turn around and call you a liar or insist they lied for a good reason for example to protect your feelings or theirs.
They attack things important to you. They might criticize your job, make snide comments about you, your family or friends. These remarks are meant to make you feel insecure and inadequate.
They deny their bad behaviour – their lying, hurting your feelings, or doing anything wrong. They insist that you misunderstood them, that you’re remembering things incorrectly, or that you’re making things up to hurt them.
Their actions don’t match their words. They may insist they support you, but always criticise your choices.
They will target your insecurities to make you feel weak about yourself.
They spread rumours and speak poorly about you online or in face to face conversations. They will often portray themselves as the victims to others.
They can’t stand criticism themselves and will take it as a personal attack, no matter how respectfully you complain about their behaviour.
They project on you – for example the abuser is cheating. Instead of admitting to the affair, they’ll accuse you of being unfaithful. You end up having to defend yourself rather than seeing what they’ve been doing to you.
They manipulate your relationships, whether through isolation or through groupthink type behaviours. They will tell you that your family members don’t really love you and claim that they are liars. They may even try to convince everyone around you that you seem emotionally unstable or “crazy.”
They can confuse you with sudden kindness to distract you from their bad behaviour. One minute, they may cut you down and the next, they praise you.
They wear you down until you just give up – you stop arguing or defending yourself since you feel so defeated.
SIGNS YOU ARE A VICTIM OF GASLIGHTING
- You constantly second guess yourself.
- You wonder if you are just overly sensitive or too hormonal.
- You create excuses for the gas lighters behaviour and their actions.
- You stop trusting your own judgement and recollection of events, beliefs, and perspectives.
- You start to wonder if you are losing your memory, regularly confused, or going ‘crazy.’
WHAT IS ”HOOVERING”?
When you try to leave the gas lighting relationship, they may use the ‘hoovering’ tactic which involves excessive praise, expressions of love, showers of compliments and fervent promises of the ways in which they will make positive changes in the relationship. Unfortunately, it does not take long for old habits and behavioural patterns to resurface, once you commit to staying. Their goal is to always keep you locked in to their control.
WHAT CAN YOU DO TO STOP BEING A VICTIM?
If you identify with any of the signs, here are some tips to take back control of your life and your reality:
· You need to stand firm and not let their denials cloud your thinking and actions.
· Remember you are not responsible for someone else’s behaviour. It is not your fault.
· Trust your own judgment and believe in yourself.
· Acknowledge the feelings you are having are real.
· Remind yourself that you deserve to be respected and supported by the people in your life.
· If someone displays a pattern of behaviour, trust the pattern over anything that person says.
· Don’t back down if you believe your criticism is fair, even if the gas lighter won’t change.
· Set clear boundaries to protect yourself and expect them to be respected,
· Document what is occurring so you can help track the reality.
· Ask someone independent, with whom you are close and who you trust, if they think you are being manipulated by the abuser.
· Realise you will never win an argument with this person or get any apology.
· Limit contact with the gas lighter. Consider ending or pulling back from the relationship if you want to, especially if the gas lighter refuses to change their behaviour.
If, despite attempts to move towards a healthier relationship, you still feel blocked in implementing these strategies, then please reach out to our trained team of psychologists and counsellors who can help you plan and strategise to move forward positively. Furthermore, if you feel unsafe because of someone’s controlling behaviour, seek assistance from the police or call 000 if it is an emergency.
This site is brought to you by Family Counselling Support Network
Book in directly with one of our professionals today
We are here to help
We are committed to protecting your personal information and respecting your privacy. This website uses cookies to analyze website traffic and optimise your website experience. By accepting our use of cookies, your data will be aggregated with all other user data.
DISCLAIMER: The material contained on this website is for general educational and information purposes only and is not a substitute for professional legal, financial, medical or psychological advice or care. While every care has been taken in the information provided, no legal responsibility or liability is accepted, warranted or implied by the authors or Family Counselling Support Network and any liability is hereby expressly disclaimed. For specific advice please contact us at [email protected]. All information contained on the website remains the intellectual property of Family Counselling Support Network and is for your personal educational use only. The information must not be reproduced or distributed without the express permission of Family Counselling Support Network.
Family Counselling Support Network acknowledges and respects the First Nations Custodians of the land where our offices stand, and where we work to help Australians. We pay respects to their Elders, past present and emerging, lore, customs and creation spirits. We recognise that these lands have always been places of ceremony, teaching, research and learning, and we acknowledge the important role Aboriginal and Torres Strait Islander peoples play in our community.
We are committed to providing an inclusive and accessible environment where people and communities of all identities and backgrounds are accepted, safe and celebrated.
Privacy Policy | Terms and Conditions