【How to】 Quit Yawning

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Make Sure You Really Want to Quit

There are a few warning signs that it’s time to go, including reduced productivity, physical complaints, and finding your conversation at home dominated by work-related issues.

Even if you have every reason in the world to resign, it might not be a good idea to quit your job right away. Make sure that you’re leaving for the right reasons, rather than quitting because you’re having a bad week and it seems like it won’t get better any time soon.

Once you’re certain that you want to quit, handle your resignation as carefully as you would handle any other business endeavor.

It’s always wise to not alienate your current employer. You never know when you will need them for a reference.

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Choose Your Environment

So where to nap? That couch in the breakroom may look comfy, but unless you’ve packed noise-cancelling headphones, your co-workers are probably going to keep you awake. Find an empty conference room or office instead—or even the backseat of your car if you’ve got it in a shady space. Temperature is also a factor, so try to choose somewhere that’s cool, but not too cold, unless you’ve thought ahead and brought a jacket. Not a cool, quiet spot to be found? Head to the nearest park and pop a blanket down on the grass under some shady trees.

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or do you just yawn?

Well, maybe you'd admit it if you knew that pandiculation is the act of yawning, contracting and stretching muscles simultaneously!

This self portrait by Joseph Ducreux is a perfect picture of someone in the process of pandiculation.

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Give Adequate Notice (When Possible)

If you have an employment contract that states how much notice you should give, abide by it. Otherwise, it’s appropriate to offer two weeks’ notice. In some cases, you may feel that you are unable to stay for another couple of weeks. When that happens, it’s important to conduct yourself professionally in every other way, such as sending a formal resignation letter, offering to help to the best of your abilities, and keeping things positive until you go.

If your employer asks you to stay longer than two weeks (or the time period in your contract), you have no obligation to stay. Your new employer will be expecting you to start as scheduled, and in a timely manner. What you could do is offer to help your previous employer, if necessary, after hours, via email or on the phone.

Quit vaping programmes

Easyway doesn’t focus on the downsides of smoking and vaping – you know all about those already. Instead the method answers the question “what’s so great about being a smoker/vaper?” Understanding that is the key to being set free.

There a number of ways of using the Allen Carr’s Easyway method choose the right one for you.

Prices from £149.

Quit vaping programmes

Here are 25 things that cause me to yawn!

  1. Political advertisements on TV.
  2. Hearing about your politics (unless they are the same as mine).
  3. PBS fund drives.
  4. Hearing about your operation.
  5. A monologue in a monotone.
  6. Some people (you don't even know who you are, do you?) make me yawn just at the sight of them!
  7. Watching a friends' home movies of their kids' school plays.
  8. Hearing about your pregnancy.
  9. Hearing about your 26 hours in labor. (My 26 hours of labor where SO much more interesting!)
  10. Talking about budgets when outgo is more than income.
  11. Talking about how to remove stains from carpets.
  12. Hearing about all the cute things that your niece/child/grandchild did last weekend.
  13. Seeing someone yawn.
  14. Hearing someone yawn.
  15. Reading about someone yawning.
  16. Curling up in front of a fire alone.
  17. Shopping for clothes for my girlfriend but not for myself.
  18. Coming home from a shopping trip when someone else is driving.
  19. Knowing that there is a sink full of dishes waiting when I get home from shopping.
  20. Listening to someone talk non-stop for 45 minutes about how she hates her life.
  21. Daylight Savings Time.
  22. Changing back to Standard Time.
  23. Reading a boring book in bed.
  24. Hearing about how you went off your diet.
  25. Reading this article. (Oops! it must be seeing the word "yawn" so many times!)

Answer

There are many reasons why anxiety disorder can make quitting smoking more difficult. Quitting smoking can also increase anxiety making it even more difficult for anxiety disorder sufferers to quit smoking. Fortunately, we can overcome these problems and discontinue successfully.

We first start with the problems associated with quitting smoking when you have anxiety disorder.

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STEP ONE: ASK YOURSELF THESE TWO TOUGH QUESTIONS

1. Am I doing this for the right reasons?

Everyone has a bad day (or two, or more) but allowing your emotions to ramp you into a decision you might later regret isn’t going to do anything but frustrate you and potentially hinder your future job searches.

If you’re thinking of quitting, take a good hard look at why.

Is it due to a series of events that have no foreseeable solution such as company policy you conflict with or coworker issues that just don’t seem to be resolvable via HR?

Is it due to financial limitations and you know you would be making more elsewhere?

Are there alternatives to quitting that will enable you to find more satisfaction in your work without leaving the company?

Can you reach out to your manager or HR and explore options that would allow you to stay where you are and be happier/make more money/do more rewarding work/leave behind that horrible coworker/boss/manager you hate?

There are a billion reasons why someone would quit, but what you need to do is make sure the reasons you’re quitting are reasonable and right for you.

If you’re quitting over an issue that can be easily fixed, future employers might want to know why you decided to exit rather than work out a solution. Make sure you’re doing this for the right reasons, not just the easy reasons.

2. Am I okay quitting right now?

Are you financially able to quit right now?

While quitting might make your soul and mind feel better if you’re in a difficult situation, your bank account might argue sticking it out until you get something better lined up is a smarter course of action.

Can you afford to quit right now?If you quit, is your decision one that is going to

If you quit, is your decision one that is going to just affect you or do you have an entire family relying on you as the breadwinner? Don’t forget to keep other things in mind like health insurance. Once you leave your job, those benefits usually stop.

Ask yourself these questions to really drill down and make sure you’re in a position where walking away won’t be a problem. Quitting only to turn around and have to crawl back and beg for your old job isn’t a scenario anyone wants to live through.

STEP FIVE: BE READY FOR TOUGH QUESTIONS AND POSSIBLE COUNTER OFFERS

As we said earlier, some companies can see an employee quitting as a personal insult which can result in an uncomfortable conversation (or two). Your employer might want to grill you about why you’re quitting via exit interview questions.

Make sure you keep your cool and maintain a professional position no matter what. Be candid and honest, but don’t forget to also be mature. Keep your criticisms constructive and don’t assign blame or issue ultimatums or threats.

This isn’t the time to focus on what’s happened in the past, but rather, what’s happening in the next two weeks. Try to stay positive and focus on the good times and experiences you’ve had. Reiterate how working for the company has benefited you but also remain firm in the fact that it’s time to move on.

Remember, today’s boss is always potentially tomorrow’s job reference…

Of course, there’s always the possibility that your employer sees you quitting as a bad thing (you were the perfect candidate for the job, and thus the perfect employee…right!?) and rather than let you go, will make you a counter offer in order to keep you.

If a counter offer is made (promotion, raise, responsibilities, company car, etc.) make sure you really think about it before blindly accepting it. You were planning on leaving for a reason…don’t get seduced into the same situation again.

Getting a raise might be exciting, but in six months when you’re still dealing with the same situations and people who made you want to quit in the first place, is that bigger paycheck really worth it?

Okay, we know we’ve thrown a lot at you really quickly, so in order to help make this easier, here is a quick recap:

Approach 1: Quitting Smoking Weed Gradually (Step by Step)

When you want to quit cannabis with a gradual approach, you should create and stick to a step by step plan.

We have outlined some points you should consider before setting your ultimate quit date.

1) Write Down Your Current Weed Intake

Ask yourself what is your current weed intake? How much are you actually using on an average basis?

For example: If you smoke 1 gram of weed per day and 2 grams on the weekends, write this down.

You will use this information to decide your quit date.

2) How Much Will You Cut Down?

Now that you know how much you smoke, ask yourself what is realistic as a goal for cutting down?

For example: Will you be able to cut down to 0.5 grams of weed a day during the week and 1 gram on the weekends?

Write down the amount you want to cut down gradually. Setting realistic goals is important in this step.

You might be tempted to say you will cut more and end up not doing it.

This negative consequence may harm your confidence in yourself, so it is better to set a realistic goal than to set something impossible.

3) Timeline with A Quit Day

Set out a timeline with a definite quit day.

When you calculate the amount you cut, create a schedule of milestone days.

It is critical that you put your plans to cut back on a specific schedule, otherwise it will be very easy to slip back into using more.

For example: Every 3 days or 5 days, you will decrease the amount you decided from your cannabis consumption.

The day you reduce to zero is the day you choose as your quit day.

Please note that you shouldn’t select your quit day too much farther in the future since you may forget your goal and lose motivation along the way.

When motivation lessens, it will be easy to rationalize with yourself to use more than, for example, the 0.5-gram plan.

Thus, deciding on the intervals between milestone days is crucial.

For the timeline, put the reduction amount on a schedule. For example, the plan in step two will be completed for the next 2 weeks and at that point, you will cut that in half as well.

4) Be Flexible And Patient During Your Schedule

Be flexible and patient with yourself.

For example: If it turns out that cutting 0.5 grams is not realistic, instead of beating yourself up, adjust your goal to cut back to 0.75 grams.

It is okay to go more slowly than you set out.

The hard part is giving yourself the necessary time to adapt to the changes.

5) Coping Skills

Introduce yourself to new ways of regulating your emotions.

You may not realize how much weed may be acting as a coping mechanism until you cut it out.

Look at new ways of coping with stress, feelings of anxiety or depression before reducing use.

Prepare yourself for the reduction by looking into what might work for you. We will elaborate on this more in the following sections.

Take Some Deep Breaths

Once you've found your perfect sleep-inducing spot, nod off faster by taking 10 deep breaths. Activating your parasympathetic nervous system, this counters feelings of stress and encourages relaxation of your muscles, facilitating deeper sleep faster. Do this upon waking as well and you’ll find yourself more calm, concentrated and content—and ready to tackle that email inbox once more.

Struggling to sleep at night? Try these seven slow lit podcasts.

Image credit: Arthur Savary

How to Force Quit an Application using Command Prompt

  1. Click the Windows key + R on your keyboard at the same time. The Windows key is the one with the Windows logo to the left of your space bar.
  2. Then type “cmd” in the search box and hit enter on your keyboard. If this doesn’t work for you, check out our guide on how to open Command Prompt for other methods.
  3. Type “tasklist” into Command Prompt. This brings up all the tasks and programs running on your machine, including the problematic one.
  4. Finally, type “taskkill/im {name_of_program}.exe.” Replace {name_of_program} with the name of the program you want to force quit. Remember to leave a space between “taskkill/im” and the name of the program.
  5. Finally, hit enter on your keyboard.

For example, if you want to force quit Microsoft Word, you would type “taskkill/im word.exe” and hit enter. Command Prompt will send a confirmation message that the task kill was successful. 

If you are using these shortcuts to force quit applications frequently, it may be time for you to run a health check on your PC. Check out our guide on how to remove malware from your Windows 10 PC here.

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Is It Hard to Quit Vaping?

Quitting vaping can be difficult because of nicotine addiction, and one of the biggest hurdles is managing nicotine withdrawal.

The first day may be the most difficult. If you can set a routine and follow it for the rest of your effort to quit, you may see a greater chance of success. The most important step is to not take a single puff all day. Focus on just getting through the day without vaping once. Then repeat it each day, just one day at a time.

You have to retrain your brain to go without nicotine. This can cause cravings for nicotine and trigger withdrawal symptoms.

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Source: Smokefree.gov

Withdrawal symptoms will fade over time. There is no set time for them to disappear completely; it varies from person to person. But you can manage withdrawal better if you understand what to expect before trying to quit and following a strategy to get through it.

Checklist for managing withdrawal symptoms

Talk to your doctor or other health care professional about how to manage your quit vaping plan and how they can help you Drink plenty of water throughout the day to stay hydrated. Water can ease withdrawal symptoms and reduce cravings Stick with a healthy sleep schedule at night to ward off feelings of tiredness during the day. That includes turning off all screens an hour before turning in for the night Exercise can be a healthy substitute for nicotine when you feel cravings coming on and it can help you sleep Have plenty of healthy snacks for when hunger symptoms strike. They can satisfy your feelings of hunger while preventing unhealthy weight gain Have a plan in place for how you will deal with the first craving to vape. This will help you deal with cravings throughout your mission to quit If you also smoke or use other tobacco products, make it a point to quit them at the same time

Source: Smokefree.gov

Withdrawal can cause mood swings, depression, anxiety and other mental health issues. Don’t ignore these feelings and don’t keep them to yourself. Talk to friends and family and don’t be afraid to talk to your doctor or other health care provider about them. They may be able to help you.

Take Control of Your Vape Cravings

Cravings may be the hardest obstacle to overcome when you try to quit vaping. But if you have a plan in place before you decide to quit, you stand a better chance of being successful.

4 tips to beat your vape cravings

When a craving hits, stop what you are doing and try something different. A change in routine can shake off a nicotine craving Focus on your breathing by inhaling slowly through your nose and out your mouth. Just 10 deep, focused breaths will help you relax and beat a craving Get physical, take a walk outside or up and down a few flights of stairs to boost energy and defeat a craving Whip out your phone to play a game or to call or text a friend. Focusing on another activity or conversation with someone can distract you from a craving

Source: Smokefree.gov

Your Weed-Free Game Plan

There are many scientifically tried and tested ways to overcome the challenges associated with stopping smoking marijuana and starting your journey towards a weed-free future. The section below works for both quitting cannabis cold turkey or gradually.

Try New Things

Allow yourself to experience new activities that do not centre around smoking marijuana or remind you of it.

Getting off weed might be a good excuse to pick up a new hobby.

Try new physical activities: You may find many exercise videos from yoga to body-weight circuits that do not require much equipment or investment.

Regular exercise also benefits mental health and improves your overall physical and psychological well-being.

It will also decrease the symptoms of anxiety, depression or unhappiness you may experience during cutting back weed.

Try new fun things: From board games to computer games, there are many possibilities out there. You can even turn on the music and learn how to dance with some Youtube dancing tutorials.

Learning how to draw is also another option.

Distracting yourself from the desire to smoke will help you stick to your goals.

Use this time to improve yourself positively so it will increase your motivation to quit smoking marijuana.

Eat A Balanced Diet

Many weed smokers have low appetites and poor diets.

On the one hand, this means that they are less likely to suffer from obesity – as Time Magazine calls it “Marijuana Slims”. On the other hand, this means that giving up your smoking dependency can also result in not returning to a healthy diet.

Some people who are quitting weed find it very difficult to eat without smoking weed. They don’t have an appetite without smoking. If this is the case for you, try to eat mechanically at the beginning. Don’t wait to be hungry. Eat at regular times (breakfast, lunch and dinner). Start with light food and tell yourself that your body will learn to process the food without marijuana.

That’s why it’s especially important to make sure you are maintaining a healthy and balanced diet when giving up your drug dependency.

You should make sure you are eating plenty of healthy food with high-fiber, such as leafy and green veggies. It’s also vital that you stay hydrated. So make sure you drink plenty of water because it is good for your recovery from weed dependency.

Change Your Routines

As mentioned earlier, we become conditioned to want substances based on the environment. 

So to continue your progress, change some of your triggering routines.

Example #1: If you normally smoke weed every day with your girlfriend on the balcony at 9 pm…

  • Ask her to watch a movie inside with you at that time or
  • Request her to not smoke in front of you.

Example #2: If you smoke when you see a certain friend…

  • Try to meet with them in places where you cannot smoke or
  • Simply refrain yourself from seeing them for a while.

Don’t Give Up

It is normal to have slip-ups.

If you quit cold turkey and have a slip, do not tell yourself that you are incapable – remind yourself this is difficult and work through how the slip happened.

Remember, your cannabis addiction wasn’t developed in one day.

So you may not develop opposite habits in one day as well. And this is totally acceptable.

Identify what led to the relapse and adjust your skills/goals to make sure it does not reoccur.

Learn From Your Mistakes. Try Again

Create a set plan for how you will cope with a desire to relapse.

As we mentioned in the previous section, learn from your mistakes and identify what caused you to relapse.

And according to these triggers and conditions, make a safety plan that you can use instead of returning to weed the next time.

Prepare some answers or action plans for specific situations.

For example:

  • Practice some polite refusal sentences in case a marijuana user offers you a joint.
  • If your friends decide to smoke, plan to take a walk and come back after they finish.
  • If you happen to find yourself in a situation that you didn’t think of before, have a supportive friend you can call to help distract you.

Simply engaging a phone call in a social environment would help your mind be absent from the current situation, thus increase your chances not to relapse.

Predetermining different verbal and behavioural responses to different situations strengthen your hand in your recovery journey from marijuana.

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