Assessment for Physical (Nicotine) & Emotional Dependence on Smoking

0-2 very low

3-4 low

5 moderate

6-7 high

8-10 very high

“It stimulates me.”
You feel that smoking gives you energy and keeps you going. Think
about alternative ways to boost your energy, such as brisk walking
or jogging.

“I want something in my hand.”
There are a lot of things you can with your hands without lighting
up a cigarette. Try doodling with a pencil, or playing with putty or a
fake cigarette.

“It feels good.”
You get a lot of physical pleasure from smoking. Various forms of
exercise or other activities can be effective alternatives.

“It can be a crutch.”
It can be tough to stop smoking if you find cigarettes comforting in
times of stress, but there are many better ways to deal with stress.

“I’m hooked.”
In addition to having a psychological addiction to smoking, you
may also be physically addicted to nicotine. It’s a hard addiction to
break, but it can be done. Talk with your doctor about using nicotine replacement therapy (the gum, patch, inhaler or nasal spray) to
control your withdrawal symptoms.

“It’s part of my routine.”
If cigarettes are merely part of your routine, stopping should be
relatively easy. One key to success is to be aware of every cigarette
you smoke. Keeping a smoking diary is a good way to do this.

“I’m a social smoker.”
You smoke when people around you are smoking and when you
are offered cigarettes. It is important for to avoid these situations
until you are confident about being a nonsmoker. If you cannot
avoid a situation in which others are smoking, remind them you are
a nonsmoker.