Cooper University Health Care and Redeemer Health today announced a new partnership creating an integrated cancer program at Holy Redeemer Hospital that will be overseen by MD Anderson Cancer Center at Cooper.

In September 2013, Cooper partnered with MD Anderson Cancer Center, one of the nation’s leading cancer centers, to create MD Anderson at Cooper. Through this partnership, MD Anderson at Cooper patients have access to the same cancer treatment plans delivered at MD Anderson in Houston, Texas, as well as access to innovative diagnostic and treatment technologies and groundbreaking clinical research.

“MD Anderson at Cooper offers patients advanced cancer care close to home, and we are proud to partner with Redeemer Health to extend these services to the residents of southeastern Pennsylvania,” said Kevin O’Dowd, JD, Co-CEO of Cooper University Health Care.

“This partnership fulfills Redeemer Health’s commitment to create affiliations that add value to the communities we serve,” said Michael Laign, President and CEO of Redeemer Health. “Cooper, through MD Anderson at Cooper, is transforming cancer care in the region. Now more patients will have access to advanced cancer treatment, combined with the warm, personal, and patient-centered approach Redeemer Health is known for.”

The partnership between Cooper and Redeemer Health expands the advanced cancer care provided by MD Anderson at Cooper to Philadelphia, Montgomery, and Bucks counties. Local residents can stay close to home and have convenient access to proven cancer treatment protocols, cancer experts, clinical research, and patient support and education resources through MD Anderson at Cooper.

“MD Anderson at Cooper continues to grow and transform cancer care for patients in the region by providing advanced quality care close to home, and this new partnership with Redeemer Health will add another convenient location for local cancer patients,” said Anthony J. Mazzarelli, MD, JD, MBE, Co-CEO of Cooper.

“With access to groundbreaking research and leading cancer experts, we can now tailor our patient’s treatment to their unique needs and diagnosis,” said William Scarlett, DO, Executive Director of the Redeemer Cancer Center and the Director of Surgical Services at Redeemer Health.

Several MD Anderson at Cooper physicians are already based at Redeemer Cancer Center and are working in collaboration with Redeemer’s talented cancer physicians to develop a new multidisciplinary approach to cancer care, focusing on breast, lung, gynecological, and colorectal cancers. Additional Hematology/Oncology physicians are actively being recruited to join the program. The program offers comprehensive cancer care including hematology/oncology, radiation therapy, surgery and other treatments and services.

For more information about the cancer program at Redeemer Health or to make an appointment, call 215-938-3555.

About Redeemer Health

With an emphasis on providing a continuum of care, Redeemer Health remains true to the mission to care, comfort and heal that its Founders, the Sisters of the Redeemer, began in our region in 1924 – to provide high quality, compassionate care. A Catholic healthcare provider, Redeemer offers a wide range of healthcare and health-related services, including an acute care hospital, home health and hospice services, three skilled nursing facilities, personal care, a retirement community, low-income housing, an independent living community, and a transitional housing program for homeless women and children. With corporate offices in Huntingdon Valley, PA, Redeemer Health serves southeastern Pennsylvania and 12 counties in New Jersey, from Union County south to Cape May County.

About Cooper University Health Care

Cooper University Health Care is a leading academic health system and the only state-designated Level 1 Trauma Center in South Jersey. Cooper’s mission is to serve, to heal, and to educate. Annually, nearly two million patients visit Cooper’s 700-plus physicians practicing in 75 specialty areas at more than 100 convenient medical offices and three urgent care centers. The Cooper Health Sciences campus is home to Cooper University Hospital, MD Anderson Cancer Center at Cooper, Children’s Regional Hospital at Cooper, and Cooper Medical School of Rowan University. Visit CooperHealth.org to learn more.

About MD Anderson Cancer Center at Cooper

MD Anderson Cancer Center at Cooper is South Jersey’s leading cancer center. Through our partnership with MD Anderson Cancer Center – a world-renowned cancer center – our patients have access to advanced cancer treatments. Our multidisciplinary, patient-centered approach to cancer care combines the expertise of our highly skilled cancer specialists with innovative diagnostic and treatment technologies and groundbreaking clinical trials.

MD Anderson at Cooper takes a disease-site-specific approach to cancer care. Experts from every area of cancer medicine work together to provide each patient with outstanding care from diagnosis to treatment, recovery, and beyond. Patients also have access to our full range of supportive care services throughout their cancer journey. Learn more at MDAndersonCooper.org.

March is Colon Cancer Awareness Month. According to the Centers for Disease Control and Prevention (CDC) every year about 140,000 people in the United States are diagnosed with colorectal cancer. “The best defense against colon cancer is to get regular screenings,” explains Soo Kim, MD, Surgeon, with Colon and Rectal Associates. “With diagnostic tools like a regular colonoscopy, we can catch cancer early, when it is easier to treat.”

When should you get screened?
More than 90% of colon cancer cases occur after the age of 50. Current guidelines recommend men and women at average risk of colorectal cancer should get a screening colonoscopy every 10 years beginning at age 45. African American men and women should begin regular screening colonoscopies at age 40. But check with your physician, based on other factors, family history, genetics or symptoms, they may recommend starting screenings earlier.

Dr. Kim cautions, “If you are experiencing any symptoms of bowel disease –including blood in your stool, persistent abdominal discomfort, diarrhea or constipation, unexplained weight loss, or feeling that your bowel doesn't empty completely – don’t wait for a screening, you should see your physician.”

How a colonoscopy works
This exam detects changes or abnormalities in your rectum and large intestine, which is also known as the colon. Any of those changes or abnormalities could indicate colon cancer. During the procedure, a long, flexible tube is inserted into your rectum; a very small video camera is attached at the tip of this tube, which allows the doctor to view your colon up close and look for abnormal tissue. As complicated as this may sound, it usually only takes a few minutes, and you’ll most likely be sedated during the painless procedure.

What to expect
Your colon needs to be empty and free of debris for your doctor to examine it properly. This requires fasting and a dose of laxatives (if doctor recommended) before the procedure. Your doctor will provide you with instructions on how to best prepare for your colonoscopy.

Arrange for someone to go with you to the procedure. That person should be able to drive you home afterward, as you may feel a bit groggy and disoriented. You’ll need some additional time that day to rest up and feel back to normal.

Although the preparation and procedure can be a bit of a nuisance, a colonoscopy is the best way to catch cancer and other intestinal disease or conditions before they can get serious. For a referral for a colon and rectal surgeon or a gastroenterologist call the Redeemer Health information and referral line at 800-818-4747.

Holy Redeemer Health System, now known as Redeemer Health, has announced a rebrand, including an updated name and new logo.

“This rebrand is part of broader strategic initiatives to grow and expand the system to meet the changing needs of the communities we serve in Pennsylvania and New Jersey,” said Mike Laign, President and CEO of Redeemer Health. “Retaining the richness of our legacy, with a fresh, contemporary approach, the name and logo make a renewed promise that all members of our community can relate to,” he said.

The new name continues the system’s strong connection to its Founders, The Sisters of the Redeemer. “Almost 100 years ago, our Sisters stepped onto American soil to answer a calling to care, comfort and heal,” said Sr. Ellen Marvel, CSR, Province Leader, Sisters of the Redeemer. “The beliefs that compelled the Sisters back then continue to inspire and guide the organization forward today,” she said.

“Redeemer Health is known for the compassionate care it delivers across all generations through its services in health care, home care and residential care,” said William Sasso, Esquire, Chairman of the Board, Redeemer Health Board of Trustees. “This is a distinction that will not change, but instead is amplified by the new name and logo,” he said.

The rebranded name and logo will be rolled-out across the system throughout the year, beginning first with an internal launch that celebrates the resilience and dedication of the Redeemer family during the COVID-19 pandemic.

Read our FAQs

About Redeemer Health

With an emphasis on providing a continuum of care, Redeemer Health remains true to the mission to care, comfort and heal that its Founders, the Sisters of the Redeemer, began in our region in 1924 – to provide high quality, compassionate care. Today, Redeemer Health offers a wide range of healthcare and health-related services, including an acute care hospital, home health and hospice services, three skilled nursing facilities, personal care, a retirement community, low-income housing, an independent living community, and a transitional housing program for homeless women and children. With corporate offices in Huntingdon Valley, PA, Redeemer Health is a Catholic healthcare provider, serving southeastern Pennsylvania and 12 counties in New Jersey, from Union County south to Cape May County.

Most middle-aged and young adults have one or more risk factors for heart disease, such as diabetes, high blood pressure, high cholesterol, or being a smoker or overweight. Having multiple risk factors increases your risk for heart disease, but making small lifestyle changes can improve your overall health and your heart health.

Follow these healthy lifestyle tips to protect your heart.

• Be more physically active.
• Maintain a healthy weight.
• Eat a nutritious diet.
• If you smoke, quit.
• Reduce stress.
• Get quality sleep.

Here are some healthy and fun suggestions to get heart healthy.

• Find an exercise buddy - Ask a friend to take a virtual walk with you on a regular basis, put the date on both your calendars, and text or call to make sure you both get out for a walk. Sign up for the same online exercise class, or schedule a regular dance party with your kids.
• Aim for a healthy weight – Plan out your meals. Add more color to your plate; veggies are delicious and low-calorie. Find a friend who also wants to reach or maintain a healthy weight and share low-calorie, low-sodium recipes.
• Quit smoking – ask others for support or join an online support group. Research shows that people are much more likely to quit if their spouse, friend, or sibling does as well. Join a Smoking Cessation class or call 1-800-QUIT-NOW (1-800-784-8669) to reach a quit smoking hotline.
• Manage stress - Do a relaxing activity every day, like walking, yoga, or meditation. Physical activity also helps reduce stress. If you need more support, talk to a qualified mental health provider or someone else you trust.
• Improve sleep - Sleeping 7–8 hours a night helps to improve heart health. De-stressing will help you sleep, as does getting a 30-minute daily dose of sunlight. Remember to turn off the screen and stick to a regular bedtime.
• Track your success - Keeping a log of your blood pressure, weight goals, physical activity, and if you have diabetes, your blood sugars, will help you stay on a heart-healthy track.
• Don’t do it alone - Achieving a healthy lifestyle will be easier and more successful if you have the support of your friends and family.  Feeling connected with others benefits our overall health and having people share in your goal helps keep you motivated and engaged.

If you have a family history of heart disease or any of the risk factors be sure to discuss your heart health with your family physician. Holy Redeemer Cardiovascular Center provides diagnostics, treatments and ongoing therapies for the cardiovascular system. For more information, visit Heart Care.

At the beginning of the COVID-19 pandemic, many people felt scared, worried, and unsure of the future. As the world continues to combat the pandemic, it is important to remember the importance of practicing self-care. Dr. Daniel Hartman, VP of Outpatient Behavioral Health, Holy Redeemer Health System, describes some key considerations to think about when practicing self-care.

Recognize and process your emotions.
Feeling melancholy and irritable is common when you experience high levels of stress. “After nine months of living through the pandemic, many people feel fatigued and tapped out emotionally,” says Dr. Hartman. “When we enter periods of high stress, our bodies activate the nervous system–which can lead to tense feelings, higher blood pressure and higher heart rate.”

When you feel rundown, there is a greater likelihood you will make poor decisions, as you are not thinking clearly. If you do not address these feelings, they will not go away. Make a promise to yourself that you will pay attention to your body. Take time to recognize, respect and process your emotions to enhance your day-to-day outlook on life. When you choose to address these emotions, you are choosing a healthier emotional outcome.

Prioritize physical, emotional, and spiritual self-care each day.
The next step in the self-care journey is prioritizing self-care across the spectrum. “Each day, prioritize physical, emotional and spiritual self-care,” says Dr. Hartman. “Exercising is one of the most powerful activities in terms of preventing burnout. Whether you go for a 10-mile run or a brisk 10-minute walk, these physical activities will help your body to process some of the emotions you are feeling.”

Similar to physical self-care, emotional self-care can take many forms. You might find some release in something as simple as keeping a daily journal to track your feelings and reflect on areas you want to work on. Actively listing out your emotions helps to ensure you are taking time to respect and process what you feel in real time. This journal might even help to reduce anxiety, given you are tracking your progression in bettering yourself.

Finally, spiritual self-care can span across participation in many activities, such as breathing meditation, yoga, or prayer. These activities can activate the parasympathetic nervous system, bringing your heart rate and blood pressure down and encouraging feelings of relaxation.

Take time to rest, reset, and recharge.
One of the ‘hidden’ positive outcomes of the COVID-19 pandemic is that so many people were forced to slow down. The loss of a daily commute to the office, social activities, and other commitments led to many people having more time on their hands.

As our society prepares to enter back into the routine of a daily grind, do not lose sight of the importance of resting, resetting, and recharging every day. When we value mindfulness, we increase the likelihood that those around us will consider doing the same thing.

“Create an environment where you have time to solely relax—avoid excess exposure to the news, limit social media usage, and form healthy habits,” says Dr. Hartman. “Cook a new recipe, take time to call your loved ones, tell each other stories and laugh.”

Be sure to continue to connect with others. We are social creatures by nature, so it’s important to reach out to your loved ones and remember your personal support network of family, friends, and even co-workers.

Recognizing and processing your emotions, prioritizing self-care, and taking time to rest, reset and recharge will support your overall well-being. Control what you can and let go of what you can’t. Moreover, if you or a loved one need emotional support by a professionally trained therapist, Holy Redeemer Behavioral Health offers a safe place to talk and is prepared to help. For more information or to schedule an appointment call 215-914-4190 or visit Behavioral Health

“I felt a little lump so let’s be cautious and get this tested, just in case,” Stefanie Taylor’s doctor told her after a routine OB-GYN breast exam.

Stefanie agreed, assuming the lump may have something to do with breastfeeding her daughter. A few days after the tests, Stefanie received a call she would never forget: she had HER2-positive breast cancer.

“My whole world turned upside down,” Stefanie says. “I was 30-years old. I didn’t drink. I didn’t smoke. I didn’t need to lose weight. I didn’t have a genetic history of breast cancer in my family.”

What Stefanie did have was a devoted husband, a bubbly one-year-old daughter, and a life that was pretty close to perfect. And one phone call changed everything.

Stefanie’s cancer was caught early, but it was aggressive. She knew right away she wanted treatment at a place she trusted most. A place where her mother-in-law worked as a nurse for over 30 years. The very place where she received exceptional care when her daughter was born: Holy Redeemer Hospital.

Two weeks later, Stefanie began her breast cancer journey. To prepare for six rounds of aggressive chemotherapy, she asked her husband to help shave her head and went wig shopping for the first time. The chemotherapy landed her in bed for a week at a time and interfered with the holiday season—underscoring the sad truth that cancer knows no boundaries.“

"After my chemo treatments, I had a double mastectomy with reconstruction and 12 rounds of additional immunotherapy,” Stefanie says. “One of the great things I noticed about Holy Redeemer throughout my cancer journey was how my care was coordinated among my doctors. My oncologist, breast surgeon, and plastic surgeon all worked as a team to create and follow a comprehensive treatment plan. It made my journey so much easier!”

Ultimately, the sum of Stefanie’s care and treatment led to a celebratory outcome. The chemotherapy worked. The surgery was a success. And Stefanie recently wrapped up her last infusion. Surrounded by the cancer team and her pink pompom-clad daughter, she joyfully participated in a cherished rite of cancer survivors all over the world: ringing a ceremonial bell that signifies the end of treatment.

Stefanie credits her recovery to the extraordinary support she received from Redeemer’s cancer team—a group of caring and compassionate practitioners—who stood by her through every peak and valley. The Bucks County Breast Friends support group and its offshoot, Young Breast Friends, also made a big difference in her life.

“My mother-in-law went to the Breast Friends meeting with me,” Stefanie says. “It was a little overwhelming. I had just cut my hair and shaved my head, but everyone was so supportive. I met another young cancer patient, and we’d text back and forth to check on each other.”

Today, Stefanie feels ready and energized to focus on her life as a devoted mother and wife and to provide inspiration and encouragement to other breast cancer patients any way she can.

The Inside Story on Holiday Safety
As we continue to manage through these challenging times, especially with COVID-19 once again on the rise, you may be wondering how to best navigate holiday gatherings with friends and loved ones. Should I go? Is it safe? We have answers, along with some suggestions on how to delight in the glow of family and friends while staying safe.

Is a Small Gathering Safe?
It depends. Of course, virtual gatherings are your best option (see our fun suggestions below). For those who plan to gather for the holidays, the risk of exposure to or spread of the virus can increase when:

• Guests have not practiced social distancing (six feet apart), masking that covers both the mouth and nose, and frequent hand washing before the gathering. And, of course, the same is true when during the gathering.
• Out-of-town guests have spent time in transportation terminals and/or rest stops during travel.
• The gathering is held indoors in a poorly ventilated space.
• The host and guests live in areas that have high or increasing levels of COVID-19.

Consider downloading the PA Department of Health’s official mobile app, COVID Alert PA, which can alert you if you have been potentially exposed to someone diagnosed with COVID-19, as well as provide steps for controlling the spread of the virus and easy access to the latest COVID-19 facts and figures in Pennsylvania.

Still Gathering? Here's How to Do It Safely

• Celebrate with members of your own household who consistently practice social distancing, proper masking, and frequent hand washing. A household is defined as persons who currently live and share common spaces in your home.
• If hosting people from different households, ask them to avoid contact with people outside of their household for 14 days before attending your gathering. Keep in mind that health experts consider returning college students as being from a different household.
• Set up the gathering so that each household group can remain at least six feet apart.
• All guests should avoid direct contact including handshakes and hugs.
• Do not let your pets interact with guests from other household groups.
• Host the gathering outdoors as much as possible. Even when outdoors, remain vigilant about proper masking when not eating or drinking.
• Try not to hold your gathering in crowded, poorly ventilated spaces.
• When indoors, increase ventilation as much as you can by opening windows and doors or placing central air and heating on continuous circulation.
• Avoid singing or shouting, especially when indoors.
• Encourage frequent hand washing or use of hand sanitizer if soap and water are not readily available.
• Clean and disinfect commonly touched surfaces and shared items.
• A single, masked person should serve all the food so multiple people aren’t handling serving utensils.

Holiday Love and Laughter—Virtually
You can still make wonderful memories with family and friends through any number of connection platforms, including Zoom, FaceTime, Skype, or Google Hangouts. Consider sharing love and laughter with your favorite peers by arranging for virtual holiday dinners, recipe swaps, or game nights. In fact, we’d love to hear your creative ideas about virtual celebrations. Please share them with us!

St. Joseph Manor, a Holy Redeemer Life Care community, has been named a best nursing home in Newsweek’s America’s Best Nursing Homes 2021.

“This is an extraordinary honor! The unprecedented COVID-19 pandemic strengthened the resolve of our team to carry out Redeemer’s mission to care, comfort, and heal. With great determination, immense resourcefulness, and heartfelt concern the team never missed a beat in supporting residents and each other with exceptional thoughtfulness and grace. Every day, team members from all parts of the community joined together to ensure optimal wellness and safety for residents,” says Ellie Nocito, Vice President at St. Joseph Manor.

Both Little Flower Manor, a comprehensive skilled nursing facility affiliated with Holy Redeemer, and the Holy Redeemer Transitional Care Unit at St. Joseph Manor, received a five-star rating—the highest possible to achieve—in U.S. News and World Reports 2020-21 Best Nursing Home ratings. The ratings evaluate a facility’s quality of post-acute care for patients recovering from a hospital stay, as well as its ability to care for residents who need daily assistance with medical needs such as administering medications and non-medical needs such as dressing, eating, and using the bathroom.

Visit Life Care to learn more about Holy Redeemer’s Life Care facilities.

This story—one of shared values, a penchant to serve, and a calling to heal—begins four decades ago when Dr. John Kuryan, now an allergy and asthma specialist, and his wife, Dr. Jocelyn Kuryan, now an ophthalmologist, were children growing up in Northeast Philadelphia. Both youngsters were flanked by relatives who made their career at Holy Redeemer. “Both of our mothers were nurses, and many people in our family worked in health care. We also had several family members working in the Holy Redeemer Health System,” says Dr. John.

As early as childhood, Dr. John knew he wanted to practice medicine. He identifies Holy Redeemer as a catalyst that inspired his penchant to serve and heal. Afflicted by allergies and asthma as a young boy, he vividly remembers the attentive care he received in Holy Redeemer’s Emergency Department for a severe, life-threatening allergic reaction to cashew nuts.

On the whole, Holy Redeemer was an indelible presence in the lives of Dr. John, his parents, and siblings. “My family routinely sought care with Redeemer doctors. Also, both of my brothers volunteered at the Hospital. When I started high school, I began to volunteer here as well. I worked at the reception desk and in the gift shop. I also delivered newspapers to patients in their hospital rooms.”

A Joint Destiny

As children, Dr. John and Dr. Jocelyn lived within miles of each other. Both shared similar backgrounds and values. Yet, their joint destiny didn’t converge until young adulthood. “We met in college through a mutual friend and have been together ever since,” says Dr. Jocelyn.

In the early years of their marriage, the couple lived and practiced medicine in New York. While they cherished their time there, both were overjoyed at the chance to return home and establish roots in Huntingdon Valley with their three children “At heart, we’re Philadelphia lifers. It was a once in a lifetime opportunity to come full circle and be able to work with the hospital where I received care as a child,” says Dr. John.

Actually, coming full circle for both doctors has continued to reveal an uncanny and ever-deepening bond with their Redeemer family. “Our whole street is filled with Redeemer doctors,” laughs Dr. John. And, adds Dr. Jocelyn, “My cousin, Dr. Melissa John, is currently an internal medicine physician on staff at Holy Redeemer. Redeemer really is a part of our family.”

The expansive journey of each doctor mirrors the expanded reach of Redeemer across our region. In 2012, Dr. John joined Allergy & Asthma Care, a practice with offices located at Holy Redeemer’s Medical Office Building, as well as in Richboro, Northeast Philadelphia, and soon in Willow Grove. That same year, Dr. Jocelyn joined the Southampton-based Tri-County Eye, now called Tri-Century Eye Care since its alliance with another Bucks County practice, Century Eye Care. “We both feel privileged to be on staff at Redeemer and to be part of this community of physicians,” says Dr. John.

The Next Generation

Now, a new generation of Kuryans is beginning their Holy Redeemer legacy. In 2015, the doctors’ third child, Joshua, was born at Holy Redeemer Hospital. Their second child, Sonya, loves spending time in both of her parents’ offices and learning about medicine. Their oldest daughter, Maya, wants to be an allergist just like her dad. “She’s telling everyone that’s what she wants to do. And, being a homebody, she doesn’t want to stray far from here. Like us, she’s a Philly lifer too!” says Dr. Jocelyn. 

The Kuryans are fostering their children’s penchant to serve and care for people by instilling in them Redeemer’s mission to care, comfort and heal. It’s a set of values that inspires the Kuryans to serve vulnerable populations even beyond the precincts of the Philadelphia area. Together with their children they have traveled to India to provide care for impoverished women and children. “Redeemer’s mission of serving people in need really resonates with us, and it is a central part of our family life. We plan to have our family participate in more of these mission trips in the future,” says Dr. John.

From Northeast Philadelphia, to New York, to India, to Huntingdon Valley, the Kuryans cherish their personal and professional life journey and today are extraordinarily grateful for their children, the proximity of their family and friends, the alliance they have with their Redeemer family, and the hundreds of Redeemer patients they are able to impact. “Dreams do come true. We have been—and always will be—very connected to this area. We cherish being part of this community,” says Dr. Jocelyn.

What Is Your Story?

As a long-established community health system, Holy Redeemer plays a rich part in many family histories. Our caring and compassionate Redeemer family often has the privilege to celebrate special milestones with generations of parents and children. We want to hear your story! In what ways has Holy Redeemer walked alongside your family to provide care and comfort through the years? Have we inspired within your family a call to heal, to serve, or to give? Use the comment box below to share your story with us.

Quitting smoking is hard. It’s an addictive habit with intense cravings and withdrawal symptoms that make quitting difficult for many people, but with the right tools and attitude you can do it and live a healthier life.

The benefits of quitting smoking to your overall health are well known, but there are strong motivators to make the decision to quit.

• Lengthen your life expectancy and feel healthier
• Decrease your risk of disease
• Reduce your risk of during surgery and of infection or readmission after an operation
• Reduce the health risk to others in your home
• Improve your sense of taste and smell
• Save money –the average pack of cigarettes costs $8-8.50, which is approx. $3000/year

If you are ready to quit smoking for good, here are some tips to help:

Stay clear of triggers.

Your urge for a smoke may be most intense when you are in a place where you often smoke, like after dinner or at a party. It could also come upon you when you are feeling stressed. Avoid this easy relapse by being aware of these triggers. Have a plan in place to avoid them--perhaps a new response, like holding a pen, chewing gum or popping a mint.

Procrastinate.

Work on this strategy: the moment you have a tobacco craving, train yourself to wait at least 10 minutes before you give in. During those 10 minutes, distract yourself--play with a rubber band or stress ball, or hang out in a designated no-smoking zone. Work to distract your craving. You can triumph with the help of time. Relax. It’s most likely that you smoke to deal with stress, so denying yourself that smoke during stressful times will be especially difficult. Transfer that need to something more enriching: try yoga, massage, or listening to music. Investigate relaxation techniques and deep-breathing exercises.

Confront yourself.

You may tell yourself that one cigarette won’t hurt. Stand strong and firm. You know deep down that one cigarette will only lead to another...and another. The craving is going to go away whether you smoke or not. It may take up to 10 minutes, but it WILL go away.

Help yourself to a healthy chew.

Smoking is an oral fixation, so just shift the need to chew on something healthy: raw carrots, celery, sunflower seeds, nuts, granola--or even things like sugarless hard candy, gum, or mints.

Exercise the craving away.

Physical activity is a good and healthy distraction. You don’t have to go on a marathon run; even a short burst of activity can beat away your tobacco craving. Walking, jogging, biking, and jumping rope can often do the trick. If this is not possible, jog lightly in place or do trunk twists. Cleaning is also a good calorie burner. This strategy can help you get into shape as well as minimize your tobacco craving.

Remind yourself of the benefits of quitting.

Never forget why you are working so hard to quit. Turn it into your mantra:

• Better health
• Better psychological state
• Saving money
• Sparing my loved ones from second-hand smoke

Remind yourself of who you are quitting for!

Face the mirror and say it out loud: “I’m quitting for my...” (family, children, parents, friends, loved ones, pets...)

Don’t go it alone.

Find a partner who also needs to quit and support each other. You may also find an understanding friend or relative who you can contact when your temptation is high. Call 800-QUIT-NOW (800-784-8669), a free support line. They offer one-on-one support and will also provide 8 weeks of free nicotine replacement therapy such as patches, gum, or lozenges. Join a support group or a class. Holy Redeemer offers a free Smoking Cessation Class.

Bottom line:

It won’t be easy, but it will be worth it. Remember that every day you work on resisting your tobacco cravings is a step closer to completely quitting and improving your health and state of mind.