When the clock strikes midnight on January 1 every year, it’s time to reflect. To look back not only at the positive aspects of the year we are leaving behind, but also at areas for growth. Whether you are setting chronic pain resolutions or trying to make changes in other areas of your life, SMART goals can help you make that happen. Here are 15 chronic pain resolutions to consider in 2021.

What do we mean by SMART goals for chronic pain?

Setting SMART goals is one of the best ways to achieve them. SMART is an acronym that can help you set better goals and make a plan to reach them.

SMART goals are:

• Specific
• Measurable
• Achievable
• Relevant
• Time bound

Consider the difference in the following two goals:

• Goal 1: I am going to get more physical activity
• Goal 2: I am going to walk 20 minutes a day right after work, five days a week

Considering the first goal, if you park in the farthest space away from a building once a week and walk to the door, technically you are getting more physical activity. But the amount of activity is not specified, and achieving the goal isn’t really measurable. The vague quality of the first goal makes it easy to let slide.

On the other hand, goal 2 is more specific (walking), measurable (five days a week), relevant (increasing physical activity), and time bound (for 20 minutes each time). The achievable aspect of this goal lies in the adjustment of the other factors. Maybe only 15 minutes is possible, and perhaps after dinner or during a lunch break makes more sense for you. The point is that the second goal is actually something concrete. And this brings us to setting chronic pain resolutions for 2021.

Any goals for chronic pain relief and management need to be understood in a realistic way. Many people won’t be able to “cure” their pain simply by setting chronic pain resolutions, but there are ways to lessen it and help you better manage your response to it. Sure, you might have as one of your chronic pain goals to reduce your pain levels, but many people in pain are also concerned with the other aspects of managing a chronic condition.

Get started with chronic pain resolutions

This is where setting chronic pain resolutions comes in. Decide which aspects of your daily life you’d like to focus on, and set a SMART goal to improve it. Below are 15 chronic pain resolutions, set using the SMART goals format. These are just examples that you can tailor to your own specific circumstances and needs.

1. I will return to work/daily activities.

The psychological boost that comes with simply being able to take care of daily activities or return to work is nearly immeasurable. Many chronic pain resolutions start here. Your goal may be to head back to work part-time, or it may be to start taking over some household chores that had not been possible before.

Your SMART resolution might be “I will make dinner for the family four nights a week,” or it might be “I will return to work outside the home two days a week, with two additional workdays at home.” Tailor it to be SMART for you.

2. I will focus on my mental health with weekly support group/therapy check-ins.

The mental health challenges that accompany physical pain are significant, yet many patients suffer in silence and don’t get the support they need. Make a commitment to improving your mental health by finding a good therapist or joining a support group (in-person or online).

3. I will increase physical activity by two hours a week, spread over five days.

This SMART chronic pain resolution mirrors our example above but gives you space to customize it to your life. Maybe physical activity for you is nine holes of golf, or maybe you prefer laps in the pool. The time frame above is just 24 minutes for each session — an achievable, measurable goal.

4. I will explore one new complementary therapy each month.

Complementary medicine works in tandem with traditional medicine to provide treatment support for chronic pain. Many of these treatments have no side effects or drug interactions and are safe to explore in conjunction with regular treatments. Think supplements, acupuncture, biofeedback, and chiropractic care.

As always, coordinate this care with your doctor before you begin.

5. I will participate in two social activities per month.

One of the first things that gets neglected when we suffer from chronic pain is our social relationships. But human beings need to be connected. This goal is all about strengthening your relationships and feeding your social side.

These activities needn’t be high-volume, physical occasions. Think about meeting a friend for a walk or cup of tea, or attending a family birthday dinner.

6. I will reduce my pain medication (as recommended by my doctor).

Some patients might look at this chronic pain resolution and cringe, while others might embrace it wholeheartedly. With research demonstrating that opioid medications do more harm than good when it comes to chronic pain, maybe 2021 is the year you begin to gradually reduce your prescription medications.

Of course, changes to prescription medication should be completed under the supervision of your doctor. Best to have a frank discussion with them before making any changes.

7. I will add five minutes of daily meditation at bedtime.

If your overall goal is to reduce your stress, the chronic pain resolution above can help you get started. Adding just five minutes of meditation to your day can help to ground you and cope with life’s daily stresses.

Look for videos or apps to get started.

8. I will get seven to nine hours of quality sleep every night.

That five minutes of meditation you resolved to add before bed? This is just one of the ways you can reach the goal of a good night’s sleep. Sleep is a crucial part of chronic pain management. Plentiful, high-quality sleep can go a long way towards keeping chronic pain patients active, and a lack of sleep intensifies and heightens the perception of pain during the day.

So how do you get your full night of shut-eye? By improving sleep hygiene, getting regular exercise, and practicing meditation.

9. I will pursue an accurate and specific diagnosis of my underlying condition by the end of the year.

This one is a doozy, we’ll admit that upfront. With the average time to diagnose fibromyalgia at five years, and other rare conditions that take even longer to diagnose, it’s no wonder sometimes pain patients feel like guinea pigs in treatment. Make 2021 the year you actively and unrelentingly pursue the root cause of your chronic pain so your treatments have a better chance of working.

10. I will indulge in a new hobby/interest three times a week.

Chronic pain has a nasty habit of sucking much of the joy out of our lives. This includes old hobbies that may just not be possible anymore.

But this does not mean that all hobbies are done for. The number of potential hobbies is remarkable, and there is something for everyone to explore. Take the first part of 2021 to explore a variety of hobbies, then settle on one for the goal above.

11. I will be able to complete (insert task) at least (insert time frame).

Functional goals for chronic pain patients focus not on pain reduction but on returning patients to their ability to function in their daily life. Perhaps pain has made it nearly impossible for you to climb stairs in your home, or maybe walking the dog down the street is something you’ve had to give up. Setting a functional goal, and starting small, helps to focus your attention on something measurable.

This type of goal is something that you can build upon, too. Once you achieve one functional goal, you can gradually expand to others.

12. I will focus on my partner’s needs with a weekly date night/check-in.

The people that care for us when we are sick deserve a medal. No matter how hard we try, chronic pain can sometimes make us forget how lucky we are to have our loved ones. If you are in a relationship, a weekly date or check-in with your partner that focuses on how they are doing helps to strengthen the bond between you and shows them that you appreciate everything they do. This also works to improve your mental health with connection (and fulfills a social activity, too!).

Not currently partnered? Take the time to thank a good friend who regularly helps or celebrate older children who are working around the house in support.

13. I will find a doctor who best meets my needs.

Breaking up with your doctor can be hard. And we know that access to healthcare (or the lack thereof) sometimes dictates who you can choose as a doctor.

But if you have suffered through substandard care that includes a medical practice that doesn’t listen to your concerns, it’s time to look for a new provider.

14. I will become a better advocate for myself by researching my condition, recent research, and potential treatments.

This goes hand-in-hand with finding a doctor who is a good fit. Chronic pain resolutions that are backed by education are the best kind. Ask your doctor for any recent articles on your specific chronic pain condition, or find a blog from a reputable pain clinic online to search. This empowers you and helps guide your decisions for treatment.

15. I will not let chronic pain define me.

This may not be a SMART goal in theory, but it’s one of the smartest chronic pain resolutions on our list. You are not your chronic pain. You are not your treatments, your diagnosis, or your trauma.

Let 2021 be the year when you let go of the idea that chronic pain defines you, and bring your whole self boldly into the next decade.

It’s time to find a life with less pain

If you are in Arizona and looking for a pain management doctor to help coordinate your care is in your resolutions, it’s time to call our office now to set up your first consultation.

Let Arizona Pain help you with all of your chronic pain resolutions. Get in touch today!

The end of the year is a natural time for reflection and resolution. Chances are good that at the end of every year you sit down and make a list of things you might like to change over the coming year. Maybe last year you vowed to get fit. Maybe you wanted to eat better, quit smoking, or call your mother more frequently. Now it’s the last day of the year, and it’s time to evaluate last year’s resolutions. Making resolutions is the easy part. The hard part is sticking with them.

How do we make habits stick?

Back in the 1960s, a plastic surgeon noticed that it took his patients about 21 days to get used to their new appearance. He wrote an article about it, and his estimation of that period of adjustment became cast in stone. Motivational speakers and self-help books began proclaiming that it takes 21 days to form a new habit. While this may be true for some, for most people it takes much longer than that.

Researchers at the University College in London wanted to find out exactly how long it takes to form a new habit. Following 96 people over 12-weeks, Phillippa Lally and her colleagues found that it takes approximately 66 days for a new habit to take hold. This time frame didn’t seem to change across new habits. It took an average of 66 days to make small changes (e.g. drinking a bottle of water with lunch) or large changes (e.g. exercising daily for 15 minutes). And in other encouraging news, it didn’t matter if the study participant slipped up. If they missed a bottle of water or took a day off from exercise, the average length of time didn’t change.

So what does this mean when it comes to making (and keeping) your New Year’s resolutions?

How to achieve your New Year’s resolutions this year

Making New Year’s resolutions is the easy part. The hard part comes when the force of habit grabs you and tries to convince you to abandon your hopes for self-improvement. Don’t succumb to the beckoning of inertia, though. Stay strong and realize your New Year’s resolutions with a few easy tips.

1. Focus on the long game

You have 66 days to form a new habit. If you decide to exercise daily or incorporate two more servings of veggies into your daily diet, recognize that it will take over two months to implement these changes consistently.

Consider yourself lucky. John Hayes, a cognitive psychology professor at Carnegie Mellon University, wanted to know just how long it takes to go from enjoying something to mastering it. He looked at composers and found that out of 76 composers and their 500 “master works,” only three pieces were composed before ten years of their career had elapsed (and those were composed in years eight and nine).

Maybe drinking a bottle of water with lunch isn’t composing a master work, but looking at the persistence of others may motivate you to make a change and keep you on track!

2. Find small actions

The secret to dramatic change lies in focusing on small things. Try the Japanese concept of kaizen, which involves tackling one small change at a time. The idea is that by amassing a series of small changes, you achieve big things.

So, if you wanted to lose weight, identify one part of your day where you’re especially tempted to indulge. Maybe when your energy drags in the late afternoon, the vending machine at work tempts you with sugary delights. When 3 p.m. rolls around and your sweet tooth starts singing, focus on getting past the craving. Do whatever you have to — walk around the block, have a cup of tea, or maybe even enjoy a piece of fruit.

Once you train yourself to avoid late afternoon sugary treats, focus on the next thing. The key tokaizen is to avoid tackling everything at once. That way your resolutions seem manageable.

3. Set aside money every month

For goals that require money, set aside a small sum every month until you’ve amassed enough to achieve your goal. If you want to visit Ireland, but find the trans-Atlantic flight busts your budget, calculate how much you’ll need to make the trip a reality. Divide that number by a number of months until you get a reasonable figure.

So let’s say a trip you want to take costs $2,000. If you put away $167 dollars per month for 12 months, you’ll have enough money. If $167 is out of your reach, can you save $83 a month over two years?

Every time you skip that Starbucks or stay in and watch a movie instead of going out, envision yourself boarding that plane. Bon voyage!

4. Define specific, reasonable goals

So your New Year’s resolution is read more. What does that mean exactly? How many books do you want to read over the next year?

A key characteristic of attainable goals is knowing exactly what you want to achieve, and making sure that goal fits comfortably within your abilities.

Let’s say you want to read one book per month. Select a book you want to read, and divide the number of pages by 30. That’s the number of pages you’ll have to read per day to finish the book by the end of the month.

If the number is too high, pick a shorter book or decrease the number of books you want to read that year. Your committed self might gasp at the idea of decreasing your goal, but you’re realistic self will thank you when you actually achieve the goals you set out to reach.

5. Recognize habit building as a process, not an event

Changing habits or starting a new habit is a complex mental and physical process. With few exceptions, it is nearly impossible to decide to change and just…change. One of the reasons developing new habits (or sticking to resolutions) is so difficult is that it brings up many other challenges.

Consider quitting smoking. When you smoke, you have an excuse to take a break at work. You may have a certain group of friends or acquaintances who join you. Smoking may be a way to mark time or deal with stress. If you quit, all of these things will change. You won’t get a regular break (except for the ones also afforded non-smokers), and you will need to find a way to manage the stress of quitting smoking on top of your regular stress. Understanding that there are steps to keeping a resolution can help you stick with it.

6. Understand that not everyone will be supportive

We like to think that making positive changes in our lives like exercising, eating healthier, or quitting smoking will garner universal support, but this is not always the case. Friends and family can sometimes be like crabs in a pot. One crab in pot will get out of the pot when the water starts to boil, but if there is more than one, the crabs will pull each other back in.

Sometimes our friends and family get comfortable thinking about us in a certain way, or our resolution conflicts with what they want. If this happens, they may try to sabotage your efforts. This does not mean that they don’t care for you and don’t want you to be healthy. It may mean that they are dealing with changes in their life that they are not happy with and want other things to stay the same. Be patient with them, politely refuse the extra butter or the smoke break, and stay the course.

Instead, look for your supporters to bolster you in trying times. Maybe you and a friend want to incorporate daily exercise. As often as possible, plan your exercise together. Also identify moral support: someone you can call if you are starting to be overwhelmed by a craving or an urge.

7. Plan ahead

Figure out which behaviors you’d like to change (or add), then write down a plan to make sure that happens. If you are adding exercise every day, sit down with your calendar and schedule it like you would an appointment.

Then, consider how you’ll replace old behaviors. This step is important if you are eliminating a behavior, like smoking or drinking. Figure out what you will replace the old behavior with, and try not to make it another negative behavior (like overeating).

8. Forgive yourself if you slip up

Remember, the study about forming habits found that slipping up didn’t change the timeline, so a slip up isn’t failure. Keep this rule of thumb: try not to let more than one day go by with or without the thing you are changing. If you are exercising daily, don’t skip more than one day in a row. If you are quitting nicotine and you sneak a smoke, don’t do it two days in a row. Forgive yourself, firm up your resolve, and keep moving forward.

The most important step is the final step: persist. If you truly want to change, you just need to do the work. No one can take that walk but you. No one can put down the pack of cigarettes but you. Think about the goals you have for yourself and set your mind to achieving them. Remember the old saying: A journey of a thousand miles begins with a single step. Making New Year’s resolutions is the first step. Just 999 to go.

What changes will you make this year?

The holidays bring with them visions of turkey-laden tables, sugar plum fairies, tables set with all kinds of pumpkin goodies, and chilly nights spent by the fire with a warm beverage. However, some doctors say that all the celebrating, along with the stress and disrupted routines, can worsen feelings of chronic pain. Social worker Patricia Fennell says: “Holidays act like a lightning rod where all the physical and social concerns around chronic illnesses get really highlighted.” If you’re preparing for Thanksgiving and suffer from chronic pain, here’s what you should know. We also feature some healthier food blogs you can go to for holiday meal inspiration.

Can the holidays worsen chronic pain? 

Even those who, for most of the year, barely exhibit symptoms of chronic pain and related conditions may find themselves taxed beyond their limit during the holidays. Outside the holiday months, chronic pain patients may scrape by. They may spend energy on working, chores, and other basic life tasks. And, in that time, socializing fall by the wayside because they simply don’t have the energy.

During the holidays, however, hibernating may become less possible. People throw parties, dinners, and other events that require effort to prepare for and attend, Fennell says. People with chronic pain often don’t have that extra effort to spare. Fennell adds:

“Most of the time (people with chronic pain) don’t look sick. When illness flares up, their pain is invisible. Or they have bone-numbing fatigue, so bad that they can’t take a shower and go to the store in the same day. There’s a cultural misperception that says you’re not sick unless you look sick. They need to make their illness visible by talking about it.”

Here are a few ways to manage chronic pain as you prepare for Thanksgiving and throughout the holidays.

1. Be honest

Fennell recommends asking for what you need and being upfront about your limits. If headed to a party, for example, let the host know in advance if you’ve been experiencing pain or fatigue. Tell that person that you may only be able to stay for a few hours, and request that chairs be made available in case you need to sit.

Also, be open to asking for help. WebMD gives the inspiring story of a woman named Rosalind Joffe living with multiple sclerosis and ulcerative colitis who still managed to throw a holiday party for 22 people. Joffe wasn’t a superwoman, one of those rare souls who manage to live with health conditions while never skipping a beat. Instead, she asked for help.

Joffe began planning for the Thanksgiving dinner months in advance, creating a menu and asking people to bring specific dishes. She hired people to clean so that concern would be off her mind. The day before the dinner, a friend arrived to help arrange table settings. She assigned relatives various tasks ranging from serving dinner to helping with clearing the table.

Joffe says that although at times hosting the large gathering was a challenge, avoiding the dinner and not inviting friends and family into her home to enjoy the holiday would have made her feel worse. Joffe tells WebMD:

“What I’ve learned is if I ask for help in advance, even with my own family, people don’t feel put upon. They feel like they’re a part of the event.”

2. Get sunshine 

To complicate matters of chronic pain around the holidays, fall and winter months can be linked to episodes of depression, also known as seasonal affective disorder, which may exacerbate chronic pain symptoms.

To alleviate wintertime blues, try opening all your blinds to let in as much sunlight as possible and trimming any tree branches that block light from entering windows, recommends the Mayo Clinic. If you work in a dark office, consider ways to sit closer to a window or walk outside when possible to experience daylight.

Experiment with eating lunch outdoors or taking walks outside during the day. Exercise is believed to alleviate the holiday blues, and breaking a sweat is recommended by experts as one way to manage chronic pain during the holidays.

3. Rest

With so much on your plate, the temptation can be to go, go, go. However, constant movement can lead to burnout for anyone, but particularly for those experiencing underlying conditions such as chronic pain or fatigue. Take rejuvenating baths, lay on the couch with a good book, and try to get eight solid hours of sleep each night.

Balancing activity with rest will help you find a way to partake in holiday festivities while reducing chronic pain symptoms.

4. Prioritize

With an ever-growing to-do list, it may feel sometimes like you’ll never get it all done. And that’s true. The to-do list will never end. So don’t worry about accomplishing every item. Pick the most important things, those that you can’t get off your mind, and then save the rest for another day.

If you have a flare-up or feel really tired one day and fall behind on the list, don’t worry. The important things will get done. Ask for help if needed.

5. Eat healthy

Sure, you may indulge, but continuing to eat an abundance of vegetables, fruit, and whole grains during the holidays is critical to managing chronic pain. For conditions such as diabetes, eating healthy is essential while eating the wrong kinds of food could worsen the disease, according to WebMD.

With other conditions, such as fibromyalgia or lupus, eating too much pumpkin pie will likely not make the disorder worse, but it could worsen symptoms.

6. Go to healthy food blogs for guidance 

A hot, home-cooked meal can chase away the winter chill like nothing else. Food blogs are a fantastic source of regular, new recipes. Once you find one you like, you’ve got a constant source of new dishes to try out. Whether you’re trying to liven up your diet or find a new twist on your traditional Thanksgiving meal, there’s a food blog for you.

Some food blogs focus on dishes that are healthy or food-restriction friendly. Maybe you’re trying to cut back to avoid any holiday weight gain. Perhaps you’ve got food allergies or follow a restrictive diet. Whatever the case, if you’re trying to watch what you eat, odds are you’re getting bored of the typical bland “diet” foods. We recommend checking out the following blogs for recipe ideas.

The Picky Eater

The Picky Eater food blog is run by Anjali, who is a Board Certified Health Coach. According to her About Me page, Anjali grew up eating a very health-centric diet full of organics and fresh produce, but her husband grew up eating pizza and fast food. She balanced both lifestyles by cooking healthy versions of her husband’s favorites, resulting in lots of deliciously healthy dishes.

The recipes at The Picky Eater are clear and easy-to-follow, complete with lots of pictures along the way. Additionally, there’s a lot of information about other health topics, such as healthy baking substitutes, information about soy proteins, and tips for enjoying holiday meals without going overboard.

My Darling Lemon Thyme 

The food blog My Darling Lemon Thyme is by Emma. Emma is vegetarian, and both Emma and her children have lactose and gluten allergies, so the recipes on her food blog reflect this. She’s got some great information for anyone who’s new to a gluten-free diet. Additionally, she grows lots of the ingredients for her recipes in her own garden, so there’s quite a bit of information about gardening on the website.

If you have food allergies or restrictions, the recipe list at My Darling Lemon Thyme could be a goldmine for you. Each recipe is followed by a description like gluten-free, vegan, lactose-free, fermented, or sugar-free. This allows you to quickly find recipes that fit your specific food requirements.

I Am A Food Blog

I am a Food Blog is run by Stephanie, a self-proclaimed lover of noodles, bacon, potatoes, and breakfast foods. She takes traditional recipes and gives them an unconventional twist, like bacon grilled cheese pizza, or an Asian influence, as with bacon and eggs yakiudon.

The recipes from this food blog are eclectic and playful, and the photos of the completed dishes always look delicious. The end result often leans toward gourmet, but the ingredients and directions are simple and straightforward.

The Comfort of Cooking

The Comfort of Cooking food blog focuses on fresh and frugal recipes, and there is a huge selection to browse. If you’re trying to watch what you eat, check out the diabetic friendly or light and healthy sections of the recipe index.

There are also lots of tips and tricks and how-tos, if you’re a bit unsure in the kitchen. The recipes here are comfort foods or homemade versions of popular sweets. There are plenty of options to keep you cooking for a long time.

How Sweet It Is

Jessica’s How Sweet It Is food blog revolves around things that taste good. Some of the recipes here are healthy, and others are decadent. Lots are revised versions of the author’s favorites, like the caramelized shallot bacon gravy made with the same method as her mother’s traditional gravy.

There are vegan, vegetarian, and gluten-free sections in the recipe index if you’re working with a specific set of dietary needs. Additionally, the author sometimes does lightened versions of classic recipes, like this lightened up fresh green bean casserole.

Top with Cinnamon

If you’ve got a sweet tooth, head for the Top with Cinnamon food blog, which is run by the very young Izy. There are a few savory recipes here, as well as several how-to posts, but the vast majority are baked desserts, muffins, breads, and cakes. Lots of the recipes in the index are accompanied by a short description, like vegan or dairy-free.

Also noted next to many of the recipes is whether or not they contain videos or GIFs (which are animated files or images). These how-to videos and GIFs can be extremely helpful in tackling new recipes. For example, the step-by-step guide to making croissants is accompanied by GIFs illustrating each step, which simplify a rather intimidating recipe.

Food blogs are a great way to liven up your Thanksgiving dinner. There’s definitely something to be said for sticking to the classics, but it’s also fun to mix things up every once in a while. This Thanksgiving, consider adding a few new dishes to your table, even if you just add them to the mix instead of replacing traditional ones.

8. Speak up

Finally, if you need help, or are worried about cooking dinner for eight, or don’t think you’ll be able to stand up all night at Aunt Barbara’s holiday gathering, let people know. Chronic pain is largely invisible to outsiders, and people don’t know how you feel unless you tell them.

Not everybody will accept your limitations, but being willing to ask for help and staying true to yourself will help you avoid pushing too hard. It’s better to prepare and ask for help before you reach the point of exhaustion or frustration to avoid reaching that place in the first place.

What other tips do you have for managing chronic pain around the holidays? 

November 11 is Veterans Day, a federally-designated day to recognize all U.S. veterans who have served in both foreign and domestic settings. Far from being just another holiday when banks are closed and mail isn’t delivered, Veterans Day is set aside to recognize and honor the service and sacrifice of the millions of men and women who have served in the U.S. military from 1776 to today. Unfortunately, this group experiences particular challenges and high rates of chronic pain. We can and should do better.

How does chronic pain affect veterans?

Thousands of soldiers have been injured in the wars in Iraq and Afghanistan. Many of a soldier’s injuries may have been fatal in the past but are now treatable and require recovery times when soldiers return home. Wounded soldiers now have a survival rate of over 90% as compared to a survival rate of under 75% in the Vietnam War.

Other consequences can arise as a result of a near-fatal or life-changing injury, though, such as an amputation or head injury. Reports find that chronic pain and mental health challenges disproportionately affect veterans, including:

• According to statistics gathered by the Department of Veterans Affairs, more than 50% of those vets registered for healthcare have experienced chronic pain above a level four on a scale of one to ten. Back pain is the most common, followed by pain in the legs, arms, neck, and abdomen.
• Among an infantry brigade composed of 2,597 soldiers who were interviewed three months after returning home from Afghanistan, 44% experienced chronic pain. In this brigade, 15% reported using opioids in the past month.
• In the same study, published in the JAMA Internal Medicine journal, researchers reported civilian chronic pain rates at 26% of the population, with only 4% of that number using opioids.
• Other research indicates that approximately 30% of veterans returning from Iraq and Afghanistan suffer from mental health conditions. Additionally, fewer than 50% of the 730,000 estimated vets receiving mental health care.
• Twenty-two veterans die by suicide every day in the U.S. in 2012.
• Approximately 33% of homeless men are veterans, and veterans are twice as likely to become homeless when compared to civilian populations. The main factor in homelessness for veterans is inadequately treated physical conditions. This combines with mental and emotional conditions that can lead to alcohol or drug use.

Mental health challenges

Chronic pain is invisible enough, but the mental and emotional scars that veterans face are even more covert. Further, chronic pain and mental health challenges are inextricably linked with symptoms of one often exacerbating the other.

The stress of living in a combat situation followed by the stress of reintegrating into a society that doesn’t understand what it’s like to kill and destroy with the command to then forget leaves veterans at risk for depression and suicide.

Post-traumatic stress disorder (PTSD) in particular is a powerful mental condition that occurs as a result of experiencing major trauma. Veterans may suffer from flashbacks and anxiety attacks. Their body may react as if they were still in the middle of the trauma. This condition can be debilitating, yet many vets still attempt to handle it on their own. Civilians may not be able to understand why vets don’t seek the treatment that they need.

What are barriers to treatment? 

Military personnel have barriers to treatment that are specific to their experience. Beyond general barriers such as race, class, and economics, military personnel tend to experience barriers that are specific to a military culture and ethos.

As many injuries sustained were in battle, there are a complicated mix of factors involved in treatment that may prove overwhelming to veterans seeking treatment.

Pride and embarrassment

Soldiers coming home from war with injuries, be they physical, mental, or emotional, may not be used to being unwell. From the heavy physical conditioning of basic training to action in battle, these men and women are generally young, physically fit, and ready for action.

They may not feel like they can ask for help when they need it and so may suffer in silence. This can lead to feelings of isolation and depression.

Veterans who struggle with addiction and mental illness may feel the stigma of those two conditions, especially if they are living in a small town.

Properly trained medical personnel

Because physical injuries are often further complicated by mental conditions such as PTSD and anxiety disorders, medical personnel need to be trained and educated on how to treat the entire soldier, not just the injury.

Veterans organizations can help, but their capacity is limited and the demand for care is high.

Availability of care

Especially in rural areas with few doctors and mental health providers for civilians, veterans may have a difficult time getting the care they need. Veteran care requires more than a general family doctor, with physical rehabilitation, mental health, and counseling for addiction as necessary parts of treatment.

Dr. Wayne Jonas, a commenter on the JAMA study, notes that it is crucial that we address issues of chronic pain and mental health in our veterans if we are to maintain a strong military:

“The nation’s defense rests on the comprehensive fitness of its service members—mind, body, and spirit. Chronic pain and use of opioids carry the risk of functional impairment of America’s fighting force.”

We would argue that addressing issues of chronic pain in our veterans is also a moral obligation to those who routinely sacrifice so much. They are the first responders of the U.S., the people who run towards the burning building. We owe it to veterans and their families to make sure that they are given the resources they need to heal completely and to continue to live full, rich lives either in or out of military service.

How you can help

Veterans need support in ways that many civilians cannot understand. Regardless, there are some things that you can do to show that you care.

• Offer understanding: You may not fully understand a vet’s experience, but you can listen and do your best. Encouraging veterans to talk about their time in combat can help with feelings of isolation.
• Lobby your politicians: Talk to your local representatives about fully-funding initiatives specifically designed to increase care for veterans.
• Don’t discriminate: Female veterans can be overlooked when it comes to services. New research is lobbying for better policies to help women adjust to civilian life after combat.
• Encourage the vets you know to reach out: There are several online forums designed for veterans. There you can reach out and communicate with others who understand. Some of these resources follow.

Resources available for veterans

1. Pets for Patriots

If you’ve ever had a cat or dog, chances are you know firsthand the blessing of unconditional love and devotion they bestow. When you’re having a rough day, there’s nothing better than seeing the loving eyes of your pet. At that moment, it seems like they would do anything in their power to make you feel better.

Pets for Patriots founders know the profound impact this relationship can have on people. They help connect veterans with dogs and cats living in shelters who need homes. Owning a pet can be expensive, but the organization partners with veterinarians to offer a lifetime discount on services to make health maintenance more affordable.

2. Wounded Warrior Project

This organization serves returning veterans through multiple programs designed to heal the mind, rehabilitate the body, find jobs, and stay connected with other veterans. The organization’s vision is to help this generation’s wounded veterans become the nation’s most well adjusted in history.

Programs include the Combat Stress Recovery Program, which helps participants set new goals and acclimate to their new normal. The project’s Restore Warriors program is geared towards helping veterans identify PTSD symptoms and then connecting them with professional help.

Veterans also struggle with finding employment after returning from war. Through Warriors To Work, the organization offers help creating a winning resume, refining interview skills, and connecting with hiring managers.

3. Veterans Yoga Project

Yoga and mindful breathing may help manage the symptoms of PTSD and chronic pain. Many non-profits have sprung up that seek to connect veterans to the practice of yoga.

Veterans Yoga Project offers a directory of classes taught by specially trained teachers. They also retreats for those looking to take a breath of fresh air.

4. Veterans Support Foundation

Returning soldiers unfortunately face high rates of homelessness. Veterans Support Foundation seeks to help those who need it find shelter, whether temporarily or permanently.

The organization offers transitional housing shelters in numerous states. Each state’s program is slightly different. In Connecticut, for instance, VSF runs three transitional living shelters. While living in the homes, veterans receive treatment and help to get their lives back on track. Permanent housing in Connecticut is also available. Programs vary by state, and are not offered in all states.

Check the website’s directory to learn about programs available in your state.

5. Veteran Crisis Line

By dialing 1-800-273-8255 and then pressing “1”, or texting 838255, veterans have immediate access to a crisis responder trained specifically to address veteran concerns. Callers are advised to press “1” to be connected to veteran-specific counselors. Otherwise, calls go to the National Suicide Prevention Lifeline, where a trained responder will offer assistance. An online chat is also available.

By recognizing the warning signs of suicide and reaching out for help early, more veterans’ lives can be saved. Danger signals include feelings of hopelessness, extreme anxiety or mood swings, rage, and increasing abuse of alcohol or drugs. After calling, the responder will help the caller connect to local counseling services.

6. National Resource Service Directory

Finding the right resource can feel overwhelming. If you’re not sure where to start, visit this directory, run by the Department of Veterans Affairs and the Department of Defense.

The directory makes finding resources for your specific need easy. Drop-down menus connect users to organizations offering support for finding employment, connecting with health services or homeless assistance, and collecting benefits and compensation.

7. USA Cares

If you need fast assistance, visit USA Cares. This organization helps veterans with financial help and advocacy, with the motto “a hand up, not a hand out.” The staff pledges to respond to all requests within 48 hours.

Main areas of assistance include housing and employment. Services are offered free to service men and women, and no repayment is required. If, for example, a veteran needs help paying the mortgage, USA Cares will make a payment directly to the bank.

Veterans serving overseas and in the U.S. provide tremendous service to the citizens of the United States. Make it a point to take the time to thank a veteran on November 11^th (and every day) for their service.

Halloween brings out the ghouls and goblins, but for those with chronic pain, the holiday brings about difficulties of a different kind. You may be wondering how you’re going to escort the kids around trick-or-treating. Maybe you’re dreading all the ups and downs required to answer the door. To make Halloween a little easier to manage, here are some ways to handle pain. We’ve also included tips for how to manage sugar as a chronic pain patient after the holiday passes.

Plan well in advance

Planning the candy you will have available, as well as choosing decorations and costumes well in advance will help ensure Halloween is both fun and stress-free.

Sitting down and making a list gives you plenty of time to make Halloween successful and memorable. Planning everything out and then chipping away at all those items will help reduce stress because you’ll know everything is taken care of.

Stores typically begin stocking goodies and costumes well over a month in advance, so take advantage of the early bird timing and thin crowds. Just try to avoid diving into that candy too early!

Buy plenty of treats so you don’t run out on Halloween night and end up needing to buy more. Empty all of it into a big bowl to minimize movement associated with preparation, and keep the bowl by the door to make it easier for you. You might also consider putting the bowl on the front porch, perhaps in front of scary-fun decorations so you participate in the holiday without causing yourself pain or stress.

Give leftover candies away at work or to friends. That way, you don’t find yourself with too much temptation on hand! We’ve also included more tips for how to create a healthier diet with sugar later in this post.

Ask a friend or relative to help out with escorting kids trick-or-treating

Perhaps you might take the kids out for 20 minutes or half an hour, or however long you feel comfortable, but knowing your limits is important for keeping Halloween enjoyable.

Getting out of the house, walking around, and seeing all the kids dressed up in fun costumes might put a smile on your face. You could always try, but it would be good to have a friend or relative on hand who can pick up for you if you start to feel tired or experience pain.

If you do go out trick-or-treating, make sure to wear comfortable shoes with adequate support and take a bottle of water along for the road. Staying hydrated is important for staying healthy and keeping your body humming along.

Party smart—and healthy

Halloween parties are another area replete with temptation. If you thought keeping away from the bowl of candy temptation by your front door was hard enough, staying away from the table full of cream-cheese filled appetizers and oh-so cute desserts that contain a week’s worth of calories and sugar can seem like a whole other endeavor.

To stay healthy at parties, eat a meal full of healthy, satisfying fats, like those from fish, before going. Walking into the party fully satisfied will help limit temptation.

Once you pass the chocolate and sugar gauntlet, enter alcohol, another inflammatory agent that can exacerbate chronic pain symptoms. While everyone is laughing and having fun at parties, it seems natural to imbibe in a glass of wine or a mixed drink. In these circumstances, it’s good to know your body and what it can handle. Perhaps you can drink one, or even two drinks, and feel fine.

Or maybe, drinking causes inflammation and results in you not feeling well the next day. When faced with temptation, think about how the drink will make you feel. If it will make you feel sick, try to avoid imbibing, instead drinking something fun and healthy, like cranberry juice with seltzer water.

Also consider the time that you feel capable of spending at parties. It’s easy to overextend yourself while fulfilling social obligations. But don’t feel like you have to stay all night, or even attend at all. By knowing your limits and staying true to yourself, you can make it through the party season with as little pain as possible.

Don’t worry

Stress is sometimes a natural side effect of anything festive. Halloween and other holidays bring with them the need to prepare and plan. It’s easy to get overwhelmed in the details and lose sight of the bigger picture. For Halloween, the bigger picture is that this is supposed to be a fun holiday!

Don’t worry about having the best candy in the neighborhood, the most interesting costume, or the most festive decorations. The most memorable part of Halloween can be laughing with your family and friends, enjoying this spooktacular time of year, the crispness of fall, and seeing everybody else’s fun costumes.

Keep an eye on what really matters and let the rest go. It’s a sure-fired way to enjoy the fun without letting stress ruin your laughter or good time.

Minimize indulging in candy

Halloween marks the unofficial start to the holiday season, that fun time of year full of lights, decorations, parties, and temptation.

There’s probably no more difficult time to stick to a diet than during the holidays. Particularly on Halloween, when those bite-sized pieces of candy bar goodness peer out at you, seeming to whisper, “Just one, just one.”

But, as you probably know by now, there is no such thing as just one! One leads to another, which leads to another. It’s just a bite, the devil on your shoulder rationalizes. Unfortunately, candy is full of sugar, which causes inflammation and exacerbates most chronic pain conditions.

To avoid binging on candy, keep healthy sweets on hand, such as fruit and dates. If you do indulge, try to keep it to a minimum. After the holiday, focus on minimizing sugar consumptions.

Should you quit sugar after Halloween?

Eliminating sugar completely from your diet can be a challenging task that includes a complete dietary overhaul, but there are benefits to actively working to reduce your sugar intake, especially for chronic pain patients. After Halloween’s parties and candy bars might just be the best time to do it.

Relieve inflammation 

For many chronic pain patients, inflammation is the largest source of pain. Whether located in the joints or elsewhere in the body, chronic inflammation can result in pain that is refractory and resists treatment.

Several studies published in the American Journal of Clinical Nutrition have indicated that processed sugar can significantly increase inflammation in the body. This increased inflammation hinders proper cell function. It also makes it more difficult for the body to function and handle chronic pain.

While increased chronic pain might be enough to convince you to start thinking about how to quit sugar, consider this: there is clear evidence that sugar is just as addictive as cocaine.

Mental health benefits 

James DiNicolantonio, a cardiovascular research scientist at St. Luke’s Mid-America Heart Institute in Kansas City, Missouri, conducted an analysis of multiple studies and concluded that not only is sugar more dangerous than salt when it comes to heart disease, but it is also as addictive as cocaine. DiNicolantonio drew a clear distinction between refined sugars and those that occur in fruit.

The process of ingesting higher levels of refined sugar is gradual but predictable. He noted:

“When you look at animal studies comparing sugar to cocaine even when you get the rats hooked on IV cocaine, once you introduce sugar, almost all of them switch to the sugar. You get this intense release of dopamine upon acute ingestion of sugar. After you chronically consume it, those dopamine receptors start becoming down-regulated — there’s less of them, and they’re less responsive. That can lead to ADHD-like symptoms … but it can also lead to a mild state of depression because we know that dopamine is that reward neurotransmitter.”

DiNicolantonio’s analysis is confirmed by multiple other studies indicating that consumption of sugar brings about neurological changes that mimic similar changes that occur in the brain when drugs are introduced. Researchers have noted a surge of dopamine production in the brain when drugs are introduced. They have recently seen the exact same response when sugar is consumed.

Similarly, withdrawal symptoms from lack of sugar are neurologically the same as withdrawal symptoms that occur in the brain when laboratory rats are undergoing opioid withdrawal. Laboratory rats that demonstrated addictive-like behaviors with regard to sugar also had a behavior that corresponded to similar drug-addicted behaviors: escalation of intake. This escalated intake led to larger meals in between doses of sugar. This can lead to other issues, such as obesity and diabetes, in the laboratory mice.

Sugar and aging

Sugar changes not only your body and your brain chemistry. It can also alter your DNA. Sugary soft drinks (and perhaps excessive sugar in other forms) have been linked to increased aging in cells. In a study from the University of California, San Francisco, researchers found the 350 mL of soda a day caused almost five years of aging in cells. This was measured by the length of telomeres, protective caps, on the end of each chromosome. In people who drank the most soda, the telomeres were much shorter than in those who drank less.

Professor Elissa Epel, of the University of California, San Francisco noted that diseases themselves may be caused not only by sugar but also by sugar’s effect on the aging process:

“Regular consumption of sugar-sweetened sodas might influence disease development, not only by straining the body’s metabolic control of sugars but also through accelerated cellular ageing of tissues.”

How to reduce sugar intake

Because of all of these effects of sugar on the brain and the body, for some people, including some chronic pain patients, the answer to “Should you give up sugar?” is very simple. Yes, they should give up sugar. For others, the answer may be a little more complicated.

People in the U.S. currently consume 100 to 150 pounds of sugar per year. This level of consumption is unsustainable in terms of obesity, diabetes, heart conditions, and chronic pain. There are easy, painless steps to take to reduce your sugar consumption without cutting it off completely. Here’s how to quit sugar at the amount that’s most appropriate for you.

1. Skip the soda

Soda is one of the biggest culprits when it comes to sugar. One 20-ounce serving has 44 grams of sugar. In one beverage you will have exceeded the recommended daily limits of 37.5 grams of sugar for men and 25 grams for women.

2. Read labels

Sugar is hidden everywhere. Get used to reading ingredients, looking for anything like sugar, glucose, or fructose. These are all types of sugars that add up.

3. Re-frame what “sweet” means

Instead of having a sugary dessert after every meal, reach for a piece of seasonal fruit. Eating fruit in season means it is loaded with natural sugars and will be especially delicious.

4. Avoid sugar alternatives

Artificial sweeteners and natural alternatives like stevia and honey are all still sweeteners. When you are trying to cut down on sugar, simply swapping sugar for a substitute may not be the best. That said, if you do consume sweeteners, sticking to honey as the least-processed alternative can be a great idea.

5. Ask your doctor how to quit sugar

Even for positive changes like limiting sugar intake, a conversation with your doctor is always a great idea. She may be able to give you more suggestions or direct you to local resources to help support the change.

If you need something sweet at the end of the day, or a sugar craving hits, reach for:

• Berries: High in fiber but lower in sugar than many other fruits, berries can satisfy your cravings for something sweet without a corresponding spike in blood sugar levels.
• Dark chocolate: Dark chocolate has anti-inflammatory properties but is lower in sugar than its milky cousin.
• Dark chocolate covered almonds: Dark chocolate covered almonds add protein to the mix, with almonds bringing even more anti-inflammatory properties to the snack.

How much sugar do you consume daily? Are you thinking of giving it up after Halloween? 

Merry Christmas! We at Arizona Pain hope the holidays bring you good cheer and time to rest and enjoy delicious food and the company of family and friends. We’re so grateful for your support and patronage. Everything we do at Arizona Pain is done with the intention of helping you live a better life. We’re passionate about making sure our patients get the best possible medical treatment so they can live their best lives. And, we know personally what that means.

At Arizona Pain, our philosophy is “Would I want this treatment for my own mom or dad?” The Arizona Pain practice was born from personal experience. Co-founder Dr. Paul Lynch learned firsthand the heartbreak of chronic pain when his mother-in-law was diagnosed with advanced pancreatic cancer. Her suffering inspired him to study ways of alleviating pain.

Dr. Lynch’s certainty in his newfound calling inspired longtime friend Dr. Tory McJunkin to follow suit, and the two men pursued academic training at top-tier universities before founding Arizona Pain. It’s that insider perspective and compassion that make Arizona Pain different.

We’re dedicated to comprehensive care that spans all treatment modalities—from ancient systems like acupuncture with roots stretching back thousands of years to the most cutting-edge treatments. Our patients have all those available to them right here in the Phoenix and Scottsdale area.

Towards a life with less pain

There’s no doubt about it, December was a busy time of year. We rolled into the month with our bellies full from Thanksgiving just a week prior, then it was on to holiday shopping, traveling and visiting with family. It’s a hectic time, but the problem is that sometimes we forget to take care of ourselves, and that’s when things become painful.

As hectic as this year is, you have to remember to take some time out and take care of yourself. Nothing is worse than being in pain when you’re busy, particularly when you have lots of fun activities on your plate. Why let pain get in the way?

We understand what you’re going through; we have busy lives, too. But if you find yourself in pain, or you’re worried that something is going to catch up with you at the worst possible time, take a moment out and stop in to get checked out. Nothing is worse than being sidelined during the holidays, and we want to make sure that you spend as much time with your family as possible.

Onto better pain relief 

We know that pain isn’t a one-time incident, and it often doesn’t have a single cure.

Arizona Pain patients receive customized care plans full of effective treatments both ancient and modern. We regularly refer patients for natural and effective complementary therapies such as chiropractic, physical therapy, and massage. Because many of the medical professionals administering these treatments work through Arizona Pain, we’re able to practice collaborative care. That’s a fancy way of saying everybody talks here. We know which treatments you’ve had and your entire medical team discusses your treatment plan.

That collaboration prevents duplication and gaps in care. Plus, it makes your life easier.

Pain is a complex condition, with a dizzying array of causes, made all the more difficult to treat by each patient’s unique biology. Everybody is made up of the same parts, but not everybody responds the same to identical treatments. Many people with similar primary conditions will experience those conditions in slightly different ways.

Unfortunately, many doctors don’t have the time to treat such complex conditions. That’s where Arizona Pain comes in. We approach each case individually, with a commitment to uncover and treat underlying conditions instead of writing a prescription pad bandage that barely moves the needle on your pain.

We do this because we care. We’ve enjoyed rapid growth, and it’s all because of patients like you who entrust us with your wellness. It’s your health, your body, your life, and we’d like to take this opportunity to let you know how much we value it.

Thank you. We know you have families you love and for whom you want to live your best life. And we’re committed to helping you do that.

From the Arizona Pain family to your family, Merry Christmas and Happy Hanukkah and Happy Kwanzaa. May all your days be merry and bright. 

Hanukkah, the Jewish holiday also known the Festival of Lights, began this year at sunset on December 12 and ends at sunset December 20. This holiday is an important part of the Jewish religious tradition, commemorating miracles that occurred during 200 BCE when the Jews successfully drove the Syrians out of Jerusalem. The eight-day celebration marks the period of time when a lamp in a destroyed temple with just one days’ worth of oil burned for eight straight nights until the Jews could find more oil.

While Hanukkah is a sacred time of year that marks the triumph of light over darkness, for those with chronic pain, some of the traditions during this time may take them to a physically dark place. The menorah is lit each night for eight nights, marking the miracle of the oil, and gifts are given on each night. In addition to this simple ceremony, celebrations often include dancing, games, and traditional foods that can wreak havoc in the body of someone suffering from chronic pain. Here are some ways to gift and celebrate this beautiful holiday whole-heartedly, even with chronic pain.

1. Pace yourself

It’s important to pace yourself in activities during the week of Hanukkah. If you live near a large extended family, it may be necessary to choose among the nightly celebrations in order to be present for the ones that are really important to you.

Explain to your family that you want to be present and pain-free on the most important nights. These may be the times when your family attends temple together, or it may be on the first and last nights of Hanukkah. Your family might want you to be physically present at all gatherings, but it is important to explain to them that doing so could cause you to be mentally present at none of them.

2. Don’t forget exercise

With the shorter daylight hours and more activities in the evenings and on weekends, it can be easy to let exercise fall by the wayside during Hanukkah. Don’t let that happen. Moderate daily exercise is key in managing many symptoms of chronic pain, including both pain and fatigue. You needn’t plan for daily hour-long workouts to keep active. Aim for at least 30 minutes, spread out across the day. This can be 15 minutes of downward facing dog in the morning and a 15-minute dog walk in the afternoon.

Build exercise into your day easily by parking far away from building entrances and taking the stairs instead of the elevator. Get the whole family involved in a nightly after-dinner walk around the block. Take flashlights and bundle up. Watch the stars come out, and talk about your day.

Whatever you choose, keep exercise a consistent part of your day.

3. Stick to a pain-friendly diet

This may seem a counterintuitive or impossible suggestion. After all, Hanukkah is filled with some of the most delicious treats imaginable: latkes (potato pancakes) with sour cream and applesauce, sufganiyot (jelly-filled fried doughnuts), and gelt, chocolate coins used in the game of dreidel. Is it even possible to make it through one family meal?

Absolutely. The key is moderation and choosing wisely.

Many traditional Hanukkah meals are largest on the first and final nights. They often feature roast chicken, matzo ball soup, latkes, and sufganiyot. Fill your plate with roasted chicken and vegetables before you reach for the latkes and sufganiyot. This will help you to feel more full but still allow for a small taste of Hanukkah treats.

Limit yourself to one small treat per evening, and vary them. For example, eight straight nights of sugary treats may cause a sharp increase in your pain levels as the week progresses. If food is an important part of the celebration for you, try smaller portions of treats and eat them slowly. Stick to water with your meals, and keep the rest of your food during this time healthy and as unprocessed as possible.

Sometimes it is helpful to have a buddy to keep you on track at family dinners. Maybe they will even join you in support, eating smaller portions of treats as well.

4. Talk to your family

The above guidelines may be very difficult to follow when you are surrounded by so many delicious foods. It can also be trying when family members don’t quite understand what you are trying to do (protect yourself from a pain flare-up). It is crucial to communicate with family members who don’t understand. Chronic pain is an invisible illness, and many people still think it does not exist.

What they don’t realize is that those people who “don’t look sick” are often trying really hard to appear “normal” and well. This effort may result in rebound pain or extreme fatigue. Avoid this by being as honest and open as you can with those around you. You may want to share some of the most damaging myths surrounding chronic pain.

Ultimately, some of your family members may not understand. And that’s okay. There is no need to spend energy convincing someone else you are in pain. You can still love them, even if they don’t understand. They still love you, too.

5. Schedule rest

Finally, in the rush of the holidays, with so many fun (and some not-so-fun but still necessary) things to do, it is very important to schedule rest. This may be something as simple as a quick 30-minute nap, or it may be an entire day off with nothing planned. Your schedule might include a nightly bath with Epsom salts to help improve the quality of sleep (crucial this time of year, especially if you suffer from symptoms of seasonal affective disorder as well as chronic pain) or a daily walk for some easy exercise.

Whatever it is that helps you to reset and re-charge, make that a priority, especially during Hanukkah but really all year long. The more energy you can build up through exercise, restful sleep, and mindfulness meditation, the better you will feel as you celebrate and spend time with your family.

“A candle is a small thing. But one candle can light another. And see how its own light increases, as a candle gives its flame to the other. You are such a light.” — Moshe Davis

6. Simplify gift giving

The pressure is on: every one of the eight Hanukkah gift you choose must be perfect, cheerfully given. Instead of imagining the smiles each gift will receive, all you can think about is slogging your way through another post-Thanksgiving holiday rush to save money and buy vast amounts of stuff. But what if gift giving could be simplified? Who says a gift always needs to be a thing? If you find Hanukkah and holiday gift-giving to be stressful and the gifts themselves to be a little sticky, here are ten ways to simplify gift gifting (including some simplified gifts!).

Give experiences

This cannot be repeated enough. Chances are good that your nine-year-old niece has plenty of toys, books, and clothes. Treat her to something novel, like a museum or zoo membership in her name, or tickets to a baseball game. Find a hotel that offers a fancy tea and make reservations. Anything to get out into the world, doing something.

Give simplicity 

Stick to simple, traditional gifts like dreidels, gelt, or menorahs for at least a few of the nights. Find some budget-friendly options like board games or school supplies too. Hanukkah’s ties to tradition are one of the most powerful parts of this holiday. INdulge in this by telling stories about these gifts, and creating spaces away from loud, big gifts.

Give time

For harried parents, offer babysitting. For elderly neighbors, offer lawn care or companionship or a trip to the grocery store. We can make virtually unlimited amounts of money if we want to, but time is a limited resource for everyone. Give your time and you give yourself.

Give cookbooks

Collect your family recipes into a small book and have it printed at the office supply store. In the digital age, cookbooks may have fallen off a bit, but there is nothing like giving a beautiful cookbook for a deeply personal gift.

Give realistic expectations

Maybe Hanukkah means one small gift for seven nights (chocolate coins, a book, a small giftcard) and one large gift on the last night. Whatever your tradition, set expectations early and stress the aspects that each of the holidays share: family, love, and compassion for others. Let those be your guiding principles for the holiday, not mounds of gifts.

Give yourself a break

Use Amazon to organize everyone’s wish lists, then spend the money to join Amazon Prime. This year-long subscription offer free two-day shipping, plus access to unlimited Prime movie and music downloads. Prime subscribers also have access to Amazon’s food delivery services. Plus, you can share the membership, offsetting the cost. You are still giving presents, but without the lines and the stress.

Holiday gift giving should be joyful in the truest sense of the word: filled with joy. If you find yourself stressed, bitter, or resentful at all of the holiday giving, it’s time to take a step back and figure out what you want your holidays to be like.

“On Hanukkah, the first dark night, light yourself a candle bright. I’ll you, if you will me invite, to dance within that gentle light.” — Nicholas Gordon

How can you create balance and peace this year during Hanukkah?

It’s the holiday season and that means gifts. Almost all of the winter holidays have a gift giving component that is sure to brighten the spirit of any recipient. But when you live with chronic pain the idea of shopping for gifts, wrapping packages, and celebrating the holidays can feel overwhelming. On the other hand, if a friend or someone in your family deals with the effects of chronic pain what makes good gifts for pain sufferers? Here are a few ideas for both categories.

Great gifts for pain sufferers 

Here are some of our favorite gift ideas for chronic pain patients.

1. Heating pad

Heat therapy is an excellent way to treat both chronic pain and acute muscle aches. Safe heat use is important and there are a number of heating pads on the market today that are designed for home use. Electric heating pads, hot water bottles, or microwavable rice bags can all be very soothing for pain.

2. Gift card for spa treatment or massage

Massage therapy is also helpful for a variety of chronic pain conditions but treatments can be expensive and feel like an impossible luxury. Treat your friends or family to a spa or massage gift certificate. This could be even better if you share the experience or send them to someone you already know and trust as an excellent therapist.

3. Help around the house

Chronic pain often makes it difficult to do many everyday tasks. Cooking, cleaning, home maintenance, and other daily chores can cause pain. Rather than give a tangible, wrapped present, offer to help your loved one around their house. Go grocery shopping for them, help clean the bathrooms and kitchen, or repair a pesky issue in their home.

4. Meals

This can be done in a number of ways including spending the evening at their home to make some family favorites. Or, you could get them a certificate to a local restaurant or meal delivery service. Good, healthy food can really lift someone’s spirits and help keep their diet balanced, which certainly helps with chronic pain.

5. Tea

To celebrate the holidays and give the gifts of health and warmth, consider putting together a tea pack. You could include a mug, some local honey, and your favorite teas or teas you know they love. This can be very personalized. There are also commercially prepared tea packages you can purchase.

6. A journal

Experts suggest that people suffering from chronic pain conditions should write about their experience. It helps them process their feelings and can provide more details to doctors regarding their symptoms between office visits. Make the journaling experience special by purchasing a nice journal and personalizing it for your loved one. Add photographs or other cut and paste pictures. Write inspirational quotes throughout the book so they are surprised when they come across one.

7. Comfortable pajamas and slippers

Sometimes it is all about small comforts. Chronic pain can cause depression and anxiety, which is difficult to control through conventional means. Even if your loved one is seeking treatment, a small gesture will help them know you care. Put together a comfort kit with soft, warm, winter pajamas and a pair of fuzzy slippers with non-slip soles to help them get around the house easier.

8. Donation

Make a donation to the organization most closely aligned with the treatment or research of your loved one’s chronic pain condition. Send them a card to let them know which organization you’ve donated money to and wish them a happy holiday season. This is one of the easiest gifts for pain sufferers, but it means so much.

Celebrate your caregivers 

The holiday season is also a perfect time to celebrate the caregivers in your life. An estimated 44 million people in the U.S. are taking care of friends and family members, without pay and often at the expense of their own health. Caregivers are more likely to suffer from depression and other mood disorders than non-caregivers.

Other health and financial issues suffered by caregivers include the following:

• Caregivers who are depressed have higher rates of other mood disorders like anxiety and other issues like substance abuse.
• Caregivers have a higher incidence of physical illness, both major and minor.
• The immune system of caregivers is noticeably weaker, resulting in more illness that is harder to get rid of.
• Caregivers are more likely to be obese. This combined with stress may be why caregivers are at increased risk for heart disease.

The mark of an excellent caregiver is the same trait that is so dangerous for them. They are more likely to ignore their own needs – mental, physical, and financial – to care for another person. This selfless giving should be rewarded year ‘round, but the holidays are a good reminder to put our amazing caregivers first. Here are eight great gift ideas for chronic pain caregivers.

1. Time off

If you can, arrange for a paid day or two off for your caregiver, even if your caregiver is an normally unpaid family member. Caregiving is often a 24/7 job. Respite care gives caregivers some time to catch their breath and take a break.

2. The gift of relaxation

Send your caregiver to a day spa for a massage, a mani/pedi, a facial, or all three. Many caregivers do not practice self-care, and this can get them started. If money is an issue (and spa services can be pricey), put together a relaxation kit that includes bath salts, lotion, a lavender candle, an eye mask, and a favorite book or magazine. Pair this with an afternoon off!

3. _______ of the Month clubs

Gift of the Month clubs remind your caregiver how much you appreciate them for the entire year, not just during the holidays. There are tons of clubs to choose from at many different price points. Again, if money is tight, you can make your own gift of the month club by purchasing 12 small gifts and presenting them all at once, wrapped and labelled for each month. Then when the 1^st of the month comes around, sit down with a cup of tea and open the gift together.

4. Gift certificates

While this may seem impersonal at first glance, gift certificates for favorite hobbies or activities can be a deeply personal way to acknowledge that you understand the importance of fun in your caregiver’s life. Whether it’s a class pass for their favorite yoga studio, a gift certificate for an hour of horseback riding, or a gift card for an arts and crafts store, tailoring this to your caregiver’s hobbies tells them that you want them to enjoy themselves, too.

5. Meals

Caregivers tend to neglect their own needs and put the needs of their patient first. This includes grabbing food on the go that may be loaded with artificial ingredients, fat, salt, and sugar. Consider making food a gift, but not in the traditional fruit basket or holiday candy sense. If your caregiver does not live with you, consider cooking a week of meals for them for their freezer. This can be done over the course of several days, and meals can be labelled for cooking instructions.

Try gluten free, dairy free freezer meals, or stick with something simple, like this easy recipe for single-pan chicken fajitas: one pound of chicken breasts, cut into strips; two green peppers, cut into strips; one large onion, sliced thin; one cup pineapple juice, and fajita seasoning (use a premade packet from the store, or make your own for a healthier option). Mix all ingredients in a larger Ziploc freezer bag, with the instructions to defrost before baking in a large glass container for 15 minutes at 350⁰. This can be served over rice or with flour tortillas, sour cream, chopped lettuce, and avocado.

6. Make one special dinner

Every chronic pain patient should own a crockpot, a simple kitchen tool that makes cooking fast and easy. Use it to make a special dinner for your caregiver. This is a great idea for pain patients who live with their caregiver. Pick a day when you are feeling strong, then prepare, serve, and clean up from the meal. Don’t talk about pain or prescriptions or doctors: use the meal to focus on your caregiver. Listen and ask questions. This is a priceless gift.

7. Something they want

This is a vague suggestion, but in many cases, caregivers focus only on the things they need. Many caregivers spend their own money on the needs of their patients, often neglecting their own needs and wants. Buy your caregiver a gift that they just want. Something that is frivolous and special to them, something they would never buy for themselves because they think it is unnecessary and they just don’t need it.

This gift can be larger or small, depending on your budget. It requires that you listen to them as they mention something in passing, like a certain candle or a kitchen gadget or article of clothing. Sometimes the best gifts are things that people want but would never buy for themselves because they have other spending priorities. This can be a lovely, thoughtful surprise for your caregiver.

8. Gratitude

A heartfelt gift needn’t cost anything. Take the time to write a letter to your caregiver, expressing your thanks and appreciation for everything they do. Be specific and tell them how they make your life better. Write from the heart.

Ways to make gift giving easier

If you’re on the giving end of the holiday season you may be dreading the process. Many chronic conditions make shopping difficult and some, like arthritis, can make it challenging to wrap presents or mail holiday cards.

There are other ways to make shopping and wrapping easier. You can use Amazon.com to order all your gifts. You can even have them wrapped and sent directly to your recipients. Other tools exist to help like electric sheers to cut wrapping paper without using repetitive motion.

Call in younger kids or nieces and nephews to help with wrapping. Use bags and tissue paper liberally. Make it a fun game for them to stuff and primp the cutest bags.

Gift giving should never be hard. Your loved one just wants to know that you care. Whether you’re on the giving or getting side this year make sure you share the true meaning of the holidays and spread love and joy. Remember, it truly is the thought that counts.

What are your favorite gifts for pain sufferers suggestions?

With ghosts and witches stalking the neighborhood streets and choruses of “Trick or Treat!” ringing the air tonight, it can be easy to forget about your chronic pain if even just for a short while. Focusing on happier things is important for dealing with pain, and along with some other tips, you can help take control of your pain this Halloween.

Halloween’s boo-tacular origins

Celebrating Halloween with trick-or-treating and haunted houses is a far cry from the origins of this holiday. Halloween originated as the Celtic holiday Samhain (pronounced sah-win). The Celts took October 31^st to celebrate the end of the harvest and prepare for the coming winter. They believed that on this day, spirits could cross the boundaries between the living and the dead and come back to cause sickness or damage crops. They marked the day with bonfires and special treats and dressed in masks to mimic the dead (and scare them away).

In North America, the Halloween tradition of trick-or-treating and dressing up in costume was not recorded in print until 1911 when an Ontario newspaper reported seeing children “guising” (dressing up) and going from shop to shop exchanging songs and stories for candies and nuts. The phrase “trick or treat” did not appear in print until 1934, and the practice only became widespread in the U.S. after the 1950s when World War II and sugar rationing ended.

Tips for managing chronic conditions during Halloween 

For most people, Halloween is a harmless diversion, a fun chance to dress up and collect candy. For others, though, the holiday has become a dietary fright due to pain conditions or food allergies. Children especially can feel left out of the festivities if they are living with chronic pain or other conditions that cause them to eliminate or severely limit their intake of sugar. Here’s how you can still have a boo-tacular time.

1. Find some pain-friendly treats 

These days there is more information than ever for food allergies and dietary restrictions, though. This gives plenty of options for children and adults who want to participate in the fun without paying for it later. Many people are used to saying no to edible treats due to their food allergies, and more households are offering non-food treats to little goblins and ghosts. Some examples of fun, non-edible treats are:

• Pencils with scary erasers
• Temporary tattoos
• Vampire teeth
• Glow sticks
• Coloring books and crayons
• Silly putty
• Stickers
• Bubbles
• Masks
• Cards
• Slime

These treats last longer than candy and can all be purchased online or through local party stores for not much more than a couple bags of candy.

2. Limit your sugar intake

Obviously you want to dig into the bag of candy, but take a moment to evaluate how that will affect you later. Eating sugar has been shown to dramatically increase levels of pain and inflammation. For those with diabetes, high-calorie sugary foods and refined sugars can cause a spike in blood sugar levels, leading to aggravated symptoms.

While it’s best to avoid sugar, it can be tempting to indulge, especially on Halloween. If you do, keep your portions small. Go for fruit or miniature candies. You’ll be surprised at how just a bit of sugar will help calm your cravings.

If candy is a must, check out the Natural Candy Store. This store offers candy without dyes or preservatives, both of which can aggravate pain conditions. They also offer a variety of options for gluten-free, organic, and allergy-friendly candies. These treats can be kept separate so that trick-or-treaters with limiting conditions can enjoy Halloween night treats.

3. Prepare for the extra activity

But what about all of that walking? This can be a major challenge for someone suffering from chronic pain, especially if that pain is highly variable from day to day. The best way to deal with all possibilities is to have a plan.

Being sedentary for weeks before and attempting to walk a mile-long trick-or-treating route is a recipe for disaster! Start walking the route weeks before and keep at it. Do the best you can to stay active and loose in the days leading up to Halloween.

And when the night hits, remember that Halloween is the perfect excuse to go out and get some light walking in with the kids. Pay attention to your body and only go as far as feels comfortable for you on this day. Find routes that have some benches or other seating along the way and take breaks when needed. Even with these modifications, exercise can help you loosen your muscles, improve circulation, and decrease stress.

4. Make a walking plan

Plan to walk with friends. This will help distract little ones from potential snags in the plan, plus it can offer opportunities for rest along the way.

Or, if the kids are old enough, let them walk to the door alone while you wait on the street. This saves some exertion but still maintains safety.

5. Hire some help

If you know you will not be able to walk to trick-or-treat, enlist the help of a young teen who is too old for trick-or-treating but wants to earn a little cash (and maybe snag some candy while in costume!). You can be in charge of handing out treats at home while your witches and rockstars haunt the neighborhood.

6. Look out for opportunities to “trunk or treat”

Many community centers and civic organizations organize these events in their parking lots. Families dress up and bring candy to share, then park in a parking lot while kids go car to car. It is not exactly the same as a long neighborhood walk, but these events are in a safe, monitored, enclosed environment that allows kids to participate without too much walking. Plus, these are generally more wheelchair- and cane-friendly as there is no terrain to navigate.

7. Pick from over 5o pain-friendly costumes 

Be creative and inventive if walking just isn’t an option for yourself or your trick-or-treater. Who says the best costumes require standing?

If you’re in a wheelchair, check out some of these costumes with wheels from Buzzfeed and The Mighty’s list of 30 comfortable costumes for those with a chronic condition. (Image from The Mighty)

8. Stick with your regular sleep schedule

Chronic pain is only aggravated when we move off of our typical sleep schedule. Plan Halloween festivities to closely line up with your normal bed time and let others know when you plan on going to bed so the festivities don’t drag on longer than you expected. Spend some quiet time at home before getting ready for bed to allow your body to slowly relax and get ready for sleep.

9. Create new traditions

Maybe your house is the final stop for cider and popcorn, and everyone shares a piece of candy or toy as they leave. Or maybe you want to be the place for a ghost story pit stop or a scary movie to end the night. Some families have also delivered special treats for their own child to houses in the neighborhood so that their child could trick or treat but still stay pain safe. The tradition of Halloween has evolved over the years, and there is no reason why you can’t make your own changes, too.

10. Have fun–laughter is sometimes the best medicine

Researchers have found that those who laugh more feel less pain later and that laughing can lead to a higher pain tolerance in the short-term. Enjoy all of the mummies and goblins, laugh at the costumes, and lose yourself in the holiday fun. Your body (and your mind) will thank you for it.

From all of us, have a safe, fun, and low-pain Halloween!

For many people, the weeks leading up to New Year’s Eve are awash with big dreams of losing weight, finally getting fit, reading a book a month, and learning how to cook—all during the next 52 weeks. We make long lists of resolutions about how perfect life will be, how perfect we will be. Then life happens, we feel stressed, nothing changes, and we feel badly about ourselves. This doesn’t mean you shouldn’t aim for healthy New Year’s resolutions, only to consider changing how you try. The key to healthy change is making little shifts that add up over time. These four tricks for achieving (the heck out of) your resolutions are best paired with one or more of our five favorite New Year’s resolutions for pain patients.

Why New Year’s resolutions usually don’t work 

The mind naturally rebels against sizeable shifts. Habits and routines are so deeply ingrained in each person that they must be gently lifted out and replaced by the seeds of healthier behaviors. When we focus on too much at once, it’s easy to get overwhelmed and give up entirely, when all we needed to do was narrow the focus.

To make successful New Year’s resolutions, consider selecting just one change that you want to make and focusing only on shifting that specific behavior. After a month, you may find the change has become ingrained, and you can expand on that first behavior or start working on a second healthy habit.

As you work to implement change, create specific goals—such as, “on Monday I will do x”—and decide beforehand how you will respond to obstacles that usually arise. Building a road map that leads to your goal helps you stay on track or at the very least, return to the track if you veer off of it.

If you’d like to improve one or several areas of your life in 2017, but are unsure where to start or need help setting yourself up for success, read on for tips sure to help you reach the next level. Then check out our picks for our favorite New Year’s resolutions for pain patients.

1. Pick a resolution that resonates

Most people have several areas of their life that they’d like to improve upon. Maybe they’d like to eat healthier, exercise more, achieve more at work, or take more time for travel and leisure. All of these are noble goals, but there’s probably one thing that hits you right in your gut—something you’d really like to do that stands apart from the rest.

If you’re having trouble identifying the one thing, think back over the past 12 months to the times you felt really challenged or stressed. Was there something that continually caused you pain over the past year you could resolve to change? Maybe you’re having trouble sticking to a healthy diet and have suffered poor health as a result. Or maybe you tend to over-commit to responsibilities and end up stressed out, tired, and angry.

It’s important to pick New Year resolutions that hit at a deep level because there are going to be times you want to backpedal. During those times, think of what it feels like to fall back on your promise and use that discomfort to fuel the change. (And remember, success isn’t a straight line. You will backpedal at times and make mistakes!)

2. Get inspired

Planning is the fun part of resolutions, the part where you get to envision your life exactly how you want it. If you’d like to dream a little bigger in 2017, there are plenty sources of inspiration to help you think of things you might like to do or achieve.

Here’s a link to 12 TED talks to inspire New Year’s resolutions. You’ll find talks on everything from the importance of body language to the power of introverts to tips on unleashing your inner creative genius. You might also think big and tackle the global food crisis or commit to completing more random acts of kindness.

But staying inspired will also help you stick to those resolutions later in the year, when the going gets tough. Take a day or two to compile a list of inspiration to reach for whenever you feel like giving up.

Is your New Year’s resolution to eat healthy? Subscribe to food blogs like Green Kitchen Stories, the blog of a couple living in Sweden. Another option is Oh She Glows, the recipe collection of blogger Angela Liddon who recovered from an eating disorder by nourishing herself with healthy, delicious food.

Perhaps you would like to exercise more. Nerd Fitness aims to help “desk jockeys, nerds, and average Joes level up their lives.” Blog posts incorporate tips for exercise, diet, and a mindset that’s conducive to living a fit life. The website covers the nuts and bolts of getting fit, but also includes blog posts about overcoming the obstacles to fitness. Workout Mommy covers fitness and nutrition for busy moms with kids, and the official blog from the American Council on Exercise cuts through the hype about fads with no-nonsense tips and analysis. It also alerts readers to the latest health gadgets and suggests workouts.

You might also create a Pinterest page filled with inspirational images relevant to your New Year’s resolution, follow Instagram personalities posting about your interests, read relevant books, or listen to podcasts.

3. Get organized

Tracking progress and staying accountable will help you achieve your goals. Ways of tracking progress vary, and there’s an abundance of technological tools to help you along the way.

Let’s say you want to work less and spend more time with your family. You might ask your spouse, relative, or friend to call you at a predetermined time if you haven’t left the office yet. Or, you might track the number of hours you work in a spreadsheet to ensure you don’t exceed the number you’ve predetermined. You might also experiment with a time-tracker to make the most of the time you do spend at work. Work less, get more done, and spend more time with the family.

Returning to the New Year resolution of eating healthy, you might download a food journal app such as My Food Diary, which also has a component for tracking exercise. Alternatively, you might set weekly goals on a spreadsheet and then track progress to see how well you’re faring.

Spreadsheets and apps could also work well for people looking to reorder their finances. Programs like Mint help you set goals, track spending and income, and analyze your finances to meet goals.

If you’re looking to become more mindful in 2016, try downloading a program like the Mindfulness App which allows you to set reminders to stay present or meditate.

4. Find accountability partners

Some people find it helpful to report their progress to others. The process of telling someone else that you didn’t exercise for two weeks straight might make the difference in whether you continue the behavior or shift gears to get back on track.

An accountability partner could also be someone you join forces with who’s working on the same goal. As you plan how you’ll meet your New Year resolution, ask friends and family to see if anyone plans to work on the same goal. You might find yourself an exercise or diet buddy, or someone who’s also writing a book or looking to commit random acts of kindness.

You might also join a group. Programs like Weight Watchers help some people succeed in losing weight not only because of the dietary changes, but also because participants meet in groups and commit to weigh-ins.

You might even start your own group. Post signs at your local gym, health food store, or even on Craigslist to find like-minded people with similar goals. Commit to meeting once a week, sharing challenges and triumphs, and encouraging one another. You might make some new friends in the process, too.

Our 5 favorite resolutions for pain patients

Now that you have your path, find your focus by trying out one of our pain-inspired New Year’s resolutions. These five are classics, helping to reduce pain and improve your overall life by just a few simple changes each day or week.

1. Eat (at least) one cup of greens a day

Many people will make vague New Year’s resolutions like “eat healthier,” however that’s a vague goal and not easy to achieve when it’s time to decide what to eat. Chronic pain patients wanting to shift their eating habits may want to start small by including more greens into their daily diet.

Leafy greens contain an abundance of antioxidants and anti-inflammatory micronutrients that help keep the body healthy. They’re the most important food to eat when it comes to creating health, according to WebMD. Healthy options include spinach, romaine lettuce, broccoli, and Swiss chard.

Sneak greens into lasagna, omelets, pasta, and smoothies. Adding a small side salad to every meal is also a wonderful way to increase the amount of green foods you eat.

2. Exercise four times each week

Some health experts call sitting the new smoking. The dangers of sedentary lifestyles are becoming increasingly well-known. Fortunately, you can combat some of the effects by exercising several times each week. Physical fitness is also a wonderful way to reduce the discomfort of many pain conditions.

To keep this habit, start small. If you’re not exercising at all right now, try taking a ten-minute walk after dinner four times each week, or even five minutes if ten seems overwhelming. That short amount of time may seem too miniscule to matter, but small steps plant the seeds of new habits. Before you know it, you’ll come to enjoy these small walks and perhaps start taking longer ones.

To increase your odds of success, decide in advance which nights you will go. You might ask a friend or family member to accompany you and help provide accountability, but make sure that person is reliable. The best motivation comes from within but outside help sometimes makes it easier.

3. Meditate for a few minutes a day

Incorporating short periods of meditation into your day is one of the most beneficial ways of managing stress, reducing pain, and improving the amount of joy you feel. Some people like meditating in the morning. They find it gives them a good start to the day. Others like sitting for a short time at night to calm the mind before bed.

When you’re first starting to create the habit, it’s easy to forget the intention to meditate. Consider setting an alarm on your cell phone to remind you. Sitting in stillness for even three minutes daily paves the way to longer periods of time. Once the habit is ingrained, you can increase the length of time. However, to start it’s a good idea to set small goals that don’t elicit a large amount of resistance.

4. Practice yoga

Yoga is a mind/body exercise that reduces stress, increases flexibility, builds strength, and for many people, helps to reduce pain. Many people with back pain or other pain conditions that result from lifestyle factors like poor posture can benefit greatly from yoga.

If you’re one of the many people who want the benefits of meditation but find it difficult to sit still, yoga can substitute as a form of active meditation. A great place to practice is a yoga studio, however many gym classes offer yoga at more affordable prices.

To keep the habit, find a class that fits into your schedule with a teacher you enjoy, and make it a point to attend every week. It’s worth the effort to find a class that you anticipate with excitement. When you look forward to going, the habit becomes much easier to keep. Over time, you may find yourself practicing more and more. The key is to start small and take baby steps, changing the habit bit by bit.

5. Stop smoking

If you smoke, quitting is one of the best things you can do for your health. Smoking and chronic pain have a strong relationship. Smokers are three times more likely to experience lower back pain than non-smokers, according to the Cleveland Clinic.

Different people successfully quit in different ways, sometimes stopping cold turkey or maybe using a patch. Smokefree.gov offers a wealth of resources, from a helpful mobile app to text message support to sample quit plans. Preparation is key for this amazing goal that IS achievable with the right mindset and support.

What is your New Year’s resolution for 2017? How do you plan to achieve it?