Assessing Your Readiness to Quit

Step 1

Review Your Smoking History and Habits

Usually people make several attempts to quit smoking before they are able to quit for good.  Studies have shown that each time you try, you learn from the experience.  Answer these questions about your smoking history.

My Smoking History

·        How long have you been smoking?  ______ years

·        How many serious attempts to quit have you made? _____ attempts

·        What is the longest period of time since you first started to smoke that you have been smoke-free? ______

·        What helped you stay smoke-free?

·        What happened to cause you to start smoking again?  

Understand Your Smoking Habit

Before you develop your plan to stop smoking, it is helpful to understand why you smoke.  Here are six common reasons given for smoking.  Check the ones that apply to you.  

q       For a boost.  Like the caffeine in coffee and cola, nicotine increases the heart rate and gives a quick energy boost.  Unfortunately, the boost lasts only a few minutes, and the nicotine makes you want to smoke more.

q       To relax.  Smoking allows you to sit back, take a deep breath, and relax.  That’s why “smoking breaks” used to be so popular.  Many people started to smoke more than 30 years ago because of this common social practice.  As stated above, nicotine has the opposite effect.  You feel relaxed because the carbon monoxide gas dulls your senses.  (Carbon monoxide is a poisonous gas!)

q       To do something with your hands.  Some people, especially those who work with their hands, find smoking another thing to do with their hands.

q       To cope with stress.  When feeling nervous, angry, or depressed, lighting up a cigarette can be a crutch to postpone feelings.  It’s a common response in stressful situations.

q       To respond to a craving.  Many smokers are physically and psychologically addicted to nicotine.

q       Other reasons - List them here:

·        _______________________________

·        _______________________________

·        _______________________________

For whatever reasons, smoking becomes a habit.  Many people say they find they have a lighted cigarette in their hand without having made a conscious decision to smoke it.  Keeping a record of every time you smoke will help you understand your smoking habits.  Look for patterns.  Being more aware of your habits will help you develop your plan to quit.  Answer these questions about your smoking habits.  Circle your response.

·        Do you smoke every time you have a cup of coffee?  Yes    No

·        Do you smoke after a meal?                                       Yes    No

·        Do you smoke while driving or talking on the phone?              Yes    No

·        Do you smoke when drinking alcohol?                      Yes    No

Copy the log below on an index card or piece of paper you can keep with your cigarettes.  We suggest attaching it with a rubber band.  Record your habits for at least three days.  Study your logs carefully.  Show the logs to your INTER_xVENT MENTOR.

Smoker’s Log                                           Date _________________