To Identify Why You Smoke…
Never
A
I smoke cigarettes in order to keep from slowing down.
B
Handling a cigarette is part of my enjoyment in smoking it.
C
Smoking cigarettes is pleasant and relaxing.
D
I light up a cigarette when I feel angry about something.
E
When I run out of cigarettes I find it unbearable until I can
get more.
F
I smoke cigarettes automatically without even being aware
of it.
G
I smoke cigarettes to stimulate me, to perk myself up.
H
Part of my enjoyment in smoking comes from the steps I
take to light up.
1
1
1
1
1
1
1
1
Seldom
2
2
2
2
2
2
2
2
Sometimes
Often
Always
3
3
3
3
3
3
3
3
4
4
4
4
4
4
4
4
5
5
5
5
5
5
5
5
Never
I
I find cigarettes pleasurable.
J
When I feel uncomfortable or upset about something, I
light up a cigarette.
K
When I’m not smoking a cigarette, I’m very much aware
of it.
L
I light up a cigarette without even realizing I still have one
burning in the ashtray.
M
I smoke cigarettes to give me a lift.
N
When I smoke, part of the enjoyment is watching the
smoke as I exhale it.
Seldom
Sometimes
Often
Always
When I feel down or want to take my mind off cares and
worries, I smoke a cigarette.
1
1
1
1
1
1
1
1
2
2
2
2
2
2
2
2
3
3
3
3
3
3
3
3
4
4
4
4
4
4
4
4
5
5
5
5
5
5
5
5
Q
I get a real gnawing hunger for a cigarette when I haven’t
smoked for a while.
1
2
3
4
5
R
I’ve found a cigarette in my mouth and not remembered
putting it there.
1
2
3
4
5
O
P
I want a cigarette most when I am comfortable and
relaxed.
A
G
M
Total:
Stimulation
D
J
P
Total:
Crutch
B
H
N
Total:
Handling
E
K
Q
Total:
Craving/Addiction
C
I
O
Total:
Pleasure/Relaxing
F
L
R
Total:
Habit
TO IDENTIFY WHY…
STIMULATION - You feel that smoking gives you energy and keeps you going.
Think about alternatives that give you energy such as brisk walking and jogging.
HANDLING - There are a lot of things you can do with your hands without lighting
up. Use a “worry rock”, a pencil or Chinese Health Balls.
PLEASURE / RELAXING - Obviously, you get a lot of physical pleasure out of
smoking. Various forms of exercise, such as cycling, can be effective alternatives.
CRUTCH - Finding cigarettes very comforting in moments of stress can make quitting
tough. Returning to smoking can create a sense of failure, which can be stressful itself.
There are ways of beating the crutch problems.
CRAVING / ADDICTION - In addition to a physical nicotine dependency, you have a
psychological addiction to tobacco. It’s hard, but you can break this addiction.
HABIT - If cigarettes are part of your routine and not much else, quitting should be
relatively easy. One key to success is being aware of every cigarette you smoke.
The 4-D Solution
1. Drink Water:
This flushes the nicotine and other chemicals out
of your system faster. Temporarily, it also satisfies the oral craving.
Drink plenty of water.
2. Deep Breathing:
Take a few deep breaths. Hold the last
one. Exhale slowly. Take a deep breath break instead of a cigarette
break.
3. Delay:
As a smoker you were not always in control. You smoked
when your body needed nicotine. By delaying, you are calling the shots.
You are in control.
4.
Do Something Different:
When a craving hits, it is
good to get out of your present situation. Change activities. Talk to
someone. Step outside for a moment. Do something different.
Stage 3 ~ Quitting Checklist
 I had to learn how to smoke ~ I will take time to learn how not
to smoke
 I have seriously thought it over and am ready to quit
 Make a personal commitment to myself to quit
 Pick a date for quitting completely
 Write my personal reasons for quitting on a card
 Carry that card with me and refer to it
 Record where and when I have a cigarette ~ decide which
cigarettes are really important to me and which are not
 Remove some of my least important cigarettes
 Make smoking less comfortable ~ change brands; carry in a
different place; smoke with the other hand
 Create substitutes for my most important cigarettes
Stage 4 ~ Quitting Checklist











Remove all cigarettes and accessories
Use my cigarette substitution activities
The craving to smoke will only last a few minutes ~ distract myself
Drink plenty of fluids, especially water
Adapt my eating habits to accommodate a potential weight gain
Withdrawal effects are common ~ remind myself of why I am
quitting
Have a friend I can count on for support
Consider an exercise program ~ physical activity can be beneficial
Avoid places where smoking is allowed
Be aware that the desire to smoke can be linked to situations,
people and emotional states
If I relapse, it’s okay ~ return to being a non-smoker immediately
SYMPTOM
CAUSE
DURATION
RELIEF
Irritability
Body’s craving for
nicotine
2-4 weeks
Walks, hot baths,
relaxation
techniques
Fatigue
Nicotine is a stimulant
2-4 weeks
Take naps, do not
push yourself
Insomnia
Nicotine affects brain
wave functions and
influences sleep patterns
1 week
Cough
Dry throat
Nasal drips
Body gets rid of mucus
which has blocked
airways
a few days
Lack of
Body needs time to adjust
concentration to not having a constant
stimulation from nicotine
a few weeks
Avoid caffeine in
PM, relaxation
techniques,
occasional sleeping
pills
Drink plenty of
fluids
Plan workload
accordingly, avoid
additional stress,
reduce workload
SYMPTOM
CAUSE
Dizziness
Body is getting extra
oxygen
Tightness in
the chest
Tension is created by the
body’s need for nicotine;
may be caused by sore
muscles from coughing
DURATION
RELIEF
1-2 days
Take extra caution,
change positions
slowly
a few weeks
Relaxation
techniques,
especially deep
breathing
Gas
Intestinal movement
decreases for a brief
Constipation
Stomach pains period
1-2 weeks
Drink plenty of
fluids, add
roughage to diet
Hunger
Craving for a cigarette
can be confused with
hunger; mouth desires
stimulation
2-4 weeks
Drink fluids, eat
low calorie snacks,
chew gum
Craving for a
cigarette
Withdrawal from
nicotine, a strongly
addictive drug
2-3 days
Wait out the urges,
Occasionally for they only last a few
months or years minutes; distract
yourself
Stage 5 ~ Quitting Checklist





Remember, quitting is a long-term process
Look forward to not thinking about smoking and the attachment
Write a list of benefits on a card and refer to it
Never think I can safely have even a puff or two
Plan in advance for unique events that might stimulate urges, such
as a wedding or holidays
 Think positively about the turning point I have reached
 Be confident in my new choices and reactions to tense situations
 Keep my list of alternatives handy – remain prepared
 Save the $$ normally spent on cigarettes and TREAT MYSELF
 Feel good about the health benefits
 Feel good about the example I am setting for others
 Maintain contact with my supportive friends