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The following assessment has been compiled by the Scottish Health Education Group and will help you understand why you smoke and what kind of smoker you are.
Circle the number which corresponds to the number of times you share the same feelings: 5 for always, 4 for often, 3 for sometimes, 2 for seldom and 1 for never. It is important to answer each question.
- I smoke cigarettes to prevent me from slowing down 5 4 3 2 1
- The handling of a cigarette is part of the enjoyment of smoking 5 4 3 2 1
- Smoking a cigarette is enjoyable and relaxing 5 4 3 2 1
- I light up a cigarette when I’m angry about something 5 4 3 2 1
- I When my cigarettes are finished, it is intolerable until I get more 5 4 3 2 1
- I smoke cigarettes automatically 5 4 3 2 1
- I smoke cigarettes to stimulate and invigorate me 5 4 3 2 1
- Part of the pleasure of smoking cigarettes comes from the steps I take before lighting up 5 4 3 2 1
- I enjoy cigarettes 5 4 3 2 1
- If I feel uncomfortable or upset about something, I light a cigarette 5 4 3 2 1
- I am very conscious of the fact when I’m not smoking a cigarette 5 4 3 2 1
- I light up without realising that I’ve still got a burning cigarette in the ash tray 5 4 3 2 1
- I smoke to cheer me up 5 4 3 2 1
- When I smoke, part of the pleasure is watching the smoke I exhale 5 4 3 2 1
- I crave a cigarette most when I’m relaxed and comfortable 5 4 3 2 1
- When I feel down or want to forget problems, I smoke a cigarette 5 4 3 2 1
- I develop a gnawing hunger when I haven’t been smoking for a while 5 4 3 2 1
- I found a cigarette in my mouth and could not remember that I’ve put it there 5 4 3 2 1
Keeping score
In the spaces below, write the numbers you circled above the letters concerned. Add the numbers on each line to calculate your total score. E.g. the sum of your scores on lines A, G and M gives you your total for stimulation; lines B, H and N give you the total for handling etc.
NB: A score of 11 or more is high, and score of 7 or less is low.
----- + ------- + -------- = Stimulation
A G M
----- + ------- + -------- = Handling
B H N
----- + ------- + -------- = Pleasurable relaxation
C I O
----- + ------- + -------- = Stress release
D J P
----- + ------- + -------- = Psychological dependence (craving)
E K Q
----- + ------- + -------- = Habit
F L R
This assessment has been designed to provide you with a score on each of the six factors describing what one gets out of smoking. Your smoking may be characterised by just one of these factors or by a combination.
There are two ways to tackle your smoking: either do completely without a specific source of pleasure, or find something else to replace the cigarette which will give you the same kind of pleasure.
Below are some alternatives – but remember, only some of these suggestions may help. You have to find your own ‘individual’ cure.
Stimulation
You seem to feel that smoking helps you to wake up, organises your energy and helps you carry on.
If you feel the need to smoke, consider:
- A quick walk
- Moderate exercise
- A somewhat stimulating drink like tea or coffee
- Relax and breathe deeply five or six times
Handling
You seem to enjoy the opening of a fresh new packet, taking the cigarette out, knocking it against your thumb, lighting the match, studying the flame, lighting the cigarette en watching the smoke.
Alternative satisfaction could be achieved by:
- Playing with a pencil
- Doodling
- Playing with a coin or a piece of jewellery
- Taking out a cigarette, putting it in your mouth, but not lighting it
Pleasure
It is not easy to establish whether you smoke to feel good or to keep from feeling bad. About two thirds of smokers score high in this factor and almost half of them score high in stress release. Try to find alternative satisfaction in:
- Moderate eating
- Moderate drinking
- Social activities
- Changing your pattern of activities, e.g. don’t smoke after a meal; read a book instead of the newspaper; sit in a different chair
- Remembering the nasty effects of smoking. Your problem is to convince yourself that smoking is unpleasant
Stress release
Many smokers use cigarettes as a crutch in moments of stress or discomfort, and sometimes they work. But it is insensible as well as unhealthy to try and solve personal problems in this way. Rather try and confront the problem. If all else fail, try
- Chewing gum, sucking on a peppermint or biting on a clove
- Snacking on low-kilojoule food (People who smoke for stress release tend to gain weight when they stop.)
- Exercising to get rid of anger or frustration
Craving
Addicted smokers find it very difficult and unpleasant to stop smoking, but once they’ve stopped, they seldom start again. Try…
- Developing an aversion to smoking, smoke nonstop for two days or until you can’t stand cigarettes anymore, and then stay away from them
- Change to a brand you don’t like and determinedly smoke each one; then stay away from cigarettes for as long as you can
Habit
The habitual smoker no longer enjoys smoking and often lights up without even realising. You can…
- When lighting up, ask yourself: Do I really need this cigarette?
- Carry your cigarettes in another bag
- Change the stimuli which cause the need. If you feel like a cigarette when drinking coffee, switch to tea
- Stop carrying a lighter or matches with you
- Take the cigarette out of your mouth if you can’t remember putting it there and extinguish it
- Try conditioning yourself to think: ‘Smoking makes me sick today and will kill me tomorrow!’
- Buy ten different brands of cigarette and make sure you smoke a different one each time. It will make you more aware of your smoking and will make it less pleasant.
- Avoid keeping a supply of cigarettes. Keep your cigarettes somewhere where they’re difficult to reach
Stopping slowly
If you prefer to stop smoking gradually, do the following:
- Don’t smoke the cigarette to its tip
- Inhale only the first puff, or every second one
- Don’t inhale as deeply as before
- Postpone the first cigarette of the day for as long as possible
- Switch to a brand you enjoy less than your favourite brand, then to a brand you enjoy even less, and carry on until you can’t stand cigarettes anymore
Be sure to buy yourself a present with the money you save on cigarettes. And if you fail to stop, don’t despair. Try again. You will eventually succeed if you keep on trying.
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