• Assess Your Smoking Habit

    smoke lady Smoking is not only a physical addiction but a psychological addiction (used as a coping mechanism) and habit (reinforcement through repetition). Many people who have successfully quit smoking say that they found it helpful to understand their individual smoking habit. They learned about why and when they smoked before developing strategies for coping. You probably haven't spent much time thinking about your own smoking habit, but you can start now by looking at the times, places and moods that influence when you reach for a cigarette.

    Why do I smoke?

    Using a rating scale of 1 to 5 (1 = never, 2 = sometimes, 3 = often, 4 = very frequently, and 5 = always), answer the following questions:
    1. Smoking gives me an energy boost. %5F%5F%5F%5F
    2. I find smoking pleasurable and relaxing.%5F%5F%5F%5F
    3. I like holding a cigarette in my hand. %5F%5F%5F%5F
    4. Smoking is something I seem to do automatically. %5F%5F%5F%5F
    5. I smoke when I feel upset. %5F%5F%5F%5F
    6. I smoke when I feel that I'm starting to slow down. %5F%5F%5F%5F
    7. I enjoy the process of lighting up a cigarette. %5F%5F%5F%5F
    8. I smoke when I'm stressed out. %5F%5F%5F%5F
    9. It almost feels like torture when I can't smoke. %5F%5F%5F%5F
    10. I find cigarettes enjoyable. %5F%5F%5F%5F
    11. Sometimes I light up a new cigarette before I even finish the one that's in the ashtray. %5F%5F%5F%5F
    12. I'm very aware of when I need a cigarette. %5F%5F%5F%5F
    13. Smoking perks up my mood. %5F%5F%5F%5F
    14. I enjoy exhaling smoke. %5F%5F%5F%5F
    15. I tend to smoke more when I'm relaxed. %5F%5F%5F%5F
    16. Sometimes I'm not even aware that I have a cigarette in my mouth. %5F%5F%5F%5F
    17. I seem to crave a cigarette when I haven't had one for a while. %5F%5F%5F%5F
    18. I smoke when I feel sad or want to forget something painful. %5F%5F%5F%5F

    Your score

    Total your scores on the following groups of questions. Your highest scores will show you which aspects of smoking are the most problematic for you, so that you can develop alternatives.
    Your total score on questions 1, 6, and 13 %5F%5F%5F%5F%5F%5F
    Stimulation : You feel that smoking gives you energy and keeps you moving. You need to find energy-boosting alternatives such as regular exercise, walking, running or playing a sport.
    Your total score on questions 3, 7, and 14 %5F%5F%5F%5F%5F%5F
    Fidgeting, handling, process : You enjoy the process of smoking and having something in your hand. Instead of a cigarette, hold a pen or a fake cigarette, or squeeze a rubber ball.
    Your total score on questions 4, 11, and 16 %5F%5F%5F%5F%5F%5F
    Routine : Cigarettes are primarily a habit for you. You need to develop more awareness of each cigarette you smoke. Breaking the habit aspect of smoking is probably one of the easiest parts.
    Your total score on questions 5, 8, and 18 %5F%5F%5F%5F%5F%5F
    Stress reduction
    : You look to cigarettes to relieve tension and provide comfort. You need alternative coping/stress-reduction methods such as exercise, writing in a journal, talking to a friend, or expressing your feelings assertively. See Stress Center .
    Your total score on questions 2, 10, and 15 %5F%5F%5F%5F%5F%5F
    : You enjoy it for the simple pleasure. Try some alternative sources of pleasure: a bubble bath, massage, or hobby.
    Your total score on questions 9, 12, and 17 %5F%5F%5F%5F%5F%5F
    : Physical and psychological addiction. This is the most difficult obstacle to overcome. A combination of quitting strategies and nicotine replacement therapy can help.

    What triggers my smoking?

    Your smoking triggers are the situations and actions that urge you to reach for a cigarette. The following is a list of common triggers for smokers. Check off the ones that bring on your urge to smoke.
    Getting out of bed. %5F%5F%5F%5F
    Sitting at the table. %5F%5F%5F%5F
    Driving, or sitting in the car. %5F%5F%5F%5F
    Drinking coffee. %5F%5F%5F%5F
    Going to work. %5F%5F%5F%5F
    Waiting at a bus stop, train station, subway or airport. %5F%5F%5F%5F
    Taking a break at work. %5F%5F%5F%5F
    Dealing with a stressful situation at work. %5F%5F%5F%5F
    Watching TV %5F%5F%5F%5F
    Having a drink. %5F%5F%5F%5F
    Being at a social event. %5F%5F%5F%5F
    After lunch. %5F%5F%5F%5F
    After dinner. %5F%5F%5F%5F
    Dealing with a stressful situation at home. %5F%5F%5F%5F
    After sex. %5F%5F%5F%5F
    Other situations: %5F%5F%5F%5F%5F%5F%5F%5F%5F%5F%5F%5F%5F%5F%5F%5F%5F%5F%5F%5F%5F%5F%5F%5F%5F%5F%5F%5F%5F%5F%5F%5F%5F%5F%5F%5F%5F%5F%5F%5F%5F%5F%5F%5F%5F%5F%5F%5F%5F%5F

    How can I cope?

    Distract yourself from the urge to smoke for a few minutes and the urge often goes away. Here are some ideas for coping with your triggers:
    • Change some of your routines around for a while(those that trigger smoking). If you normally head for the breakfast table when you get up in the morning, take a shower instead.
    • Take a walk on your break time.
    • Socialize with nonsmoking friends.
    • Get physically active: play tennis, go for a bike ride, go for a swim.
    • Drink a glass of water.
    • Take a bath or shower.
    • Call a friend.
    • Send someone e-mail.
    • Surf the Internet.
    • Talk to a neighbor.
    • Work on a hobby.
    • Try some deep breathing.
    • Listen to some music or a relaxation tape.
    • Other ideas: %5F%5F%5F%5F%5F%5F%5F%5F%5F%5F%5F%5F%5F%5F%5F%5F%5F%5F%5F%5F
    • %5F%5F%5F%5F%5F%5F%5F%5F%5F%5F%5F%5F%5F%5F%5F%5F%5F%5F%5F%5F%5F%5F%5F%5F%5F%5F%5F%5F%5F%5F
    • %5F%5F%5F%5F%5F%5F%5F%5F%5F%5F%5F%5F%5F%5F%5F%5F%5F%5F%5F%5F%5F%5F%5F%5F%5F%5F%5F%5F%5F%5F
  • LiveWell personal health survey

    How healthy are you really? Find out – free.Learn more

    It's time to stop guessing. If you want to make some changes but just aren't sure how, the free personal health survey from LiveWell is a great place to start.

  • HeartSHAPE Spotlight

    At risk for a heart attack? Learn more

    Fight heart disease and prevent heart attacks. HeartSHAPE® is a painless, non-invasive test that checks pictures of your heart for early-stage coronary disease.

  • Calories and Energy Needs

    Calorie NeedsLearn more

    How many calories do you need to eat each day to maintain your weight and fuel your physical activity? Enter a few of your stats into this calculator to find out.

  • Ideal Body Weight

    Ideal Body WeightLearn more

    Using body mass index as a reference, this calculator determines your ideal body weight range. All you need to do is enter your height.

  • Body Mass Index

    Body Mass IndexLearn more

    This tool considers your height and weight to assess your weight status.

  • Can we help answer your questions?

    Wellmont Nurse Connection is your resource for valuable health information any time, 24 hours a day, seven days a week. Speak to a Nurse any time, day or night, at (423) 723-6877 or toll-free at 1-877-230-NURSE.