1. I smoke cigarettes in order to keep from slowing down. 1 2 3 4 5 Handling a cigarette is part of my enjoyment in smoking it. 1 2 3 4 5 Smoking cigarettes is pleasant and relaxing. 1 2 3 4 5 I light up a cigarette when I feel angry about something. 1 2 3 4 5 When I run out of cigarettes I find it unbearable until I can get more. 1 2 3 4 5 I smoke cigarettes automatically without even being aware of it. 1 2 3 4 5 I smoke cigarettes to stimulate me, to perk myself up. 1 2 3 4 5 Part of my enjoyment in smoking comes from the steps I take to light up. 1 2 3 4 5 To Identify Why You Smoke… A B C D E F G H Never Seldom Sometimes Often Always

2. I find cigarettes pleasurable. 1 2 3 4 5 When I feel uncomfortable or upset about something, I light up a cigarette. 1 2 3 4 5 When I’m not smoking a cigarette, I’m very much aware of it. 1 2 3 4 5 I light up a cigarette without even realizing I still have one burning in the ashtray. 1 2 3 4 5 I smoke cigarettes to give me a lift. 1 2 3 4 5 When I smoke, part of the enjoyment is watching the smoke as I exhale it. 1 2 3 4 5 I want a cigarette most when I am comfortable and relaxed. 1 2 3 4 5 When I feel down or want to take my mind off cares and worries, I smoke a cigarette. 1 2 3 4 5 I get a real gnawing hunger for a cigarette when I haven’t smoked for a while. 1 2 3 4 5 I’ve found a cigarette in my mouth and not remembered putting it there. 1 2 3 4 5 I J K L M N O P Never Seldom Sometimes Often Always Q R

3. A G M Total: Stimulation B H N Total: Handling C I O Total: Pleasure/Relaxing D J P Total: Crutch E K Q Total: Craving/Addiction 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. D 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. D 2. Deep Breathing: Take a few deep breaths. Hold the last one. Exhale slowly. Take a deep breath break instead of a cigarette break. D 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. D 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. The 4-D Solution

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

8. SYMPTOMCAUSEDURATIONRELIEF IrritabilityBody’s craving for nicotine 2-4 weeksWalks, hot baths, relaxation techniques FatigueNicotine is a stimulant2-4 weeksTake naps, do not push yourself InsomniaNicotine affects brain wave functions and influences sleep patterns 1 weekAvoid caffeine in PM, relaxation techniques, occasional sleeping pills Cough Dry throat Nasal drips Body gets rid of mucus which has blocked airways a few daysDrink plenty of fluids Lack of concentration Body needs time to adjust to not having a constant stimulation from nicotine a few weeksPlan workload accordingly, avoid additional stress, reduce workload

9. SYMPTOMCAUSEDURATIONRELIEF DizzinessBody is getting extra oxygen 1-2 daysTake extra caution, change positions slowly Tightness in the chest Tension is created by the body’s need for nicotine; may be caused by sore muscles from coughing a few weeksRelaxation techniques, especially deep breathing Gas Constipation Stomach pains Intestinal movement decreases for a brief period 1-2 weeksDrink plenty of fluids, add roughage to diet HungerCraving for a cigarette can be confused with hunger; mouth desires stimulation 2-4 weeksDrink fluids, eat low calorie snacks, chew gum Craving for a cigarette Withdrawal from nicotine, a strongly addictive drug 2-3 days Occasionally for months or years Wait out the urges, they only last a few minutes; distract yourself

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