To Identify Why You Smoke…

1. To Identify Why You Smoke… Never Seldom Sometimes Often Always A B C D E F G H

2. Never Seldom Sometimes Often Always I J K L M N O P Q R

3. 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

4. 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.

5. The 4-D Solution • 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. • Deep Breathing:Take a few deep breaths. Hold the last one. Exhale slowly. Take a deep breath break instead of a cigarette break. • 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. • 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.

6. 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

7. 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

10. 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