Using Your Results
How did you score? For which factors did you score the highest? Are you surprised by the results of the assessment?
What should you do next? Use the information from this assessment to help plan a successful approach for quitting. The six factors measured by this test describe ways of experiencing or managing certain kinds of feelings. The higher your score on a particular factor, the more important that factor is in your smoking, and the more useful the tips below will be in your attempt to quit. Highlight or make a list of the strategies that seem most helpful to you and post the list in a prominent place.
Stimulation: If you score high on this factor, it means you are stimulated by a cigarette you feel that it helps wake you up, organize your energies, and keep you going. If you try to give up smoking, you may want a safe substitute a brisk walk or moderate exercise, for example whenever you feel the urge to smoke.
Handling: Handling things can be satisfying, but there are many ways to keep your hands busy without lighting up or playing with a cigarette. Try doodling or toying with a pen, pencil, or other small object.
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Pleasurable relaxation: Those who do get real pleasure from smoking often find that an honest consideration of the harmful effects of their habit is enough to help them quit. They substitute social or physical activities and find they do not seriously miss their cigarettes.
Crutch: Many smokers use cigarettes as a kind of crutch in moments of stress or discomfort, and occasionally it may work; but heavy smokers are apt to discover that cigarettes do not help them deal with their problems effectively. When it comes to quitting, this kind of smoker may find it easy to stop when everything is going well but may be tempted to start again in a time of crisis. Physical exertion or social activity may serve as a useful substitute for cigarettes.
Craving: Quitting smoking is difficult for people who score high on this factor. It may be helpful for them to smoke more than usual for a day or two, so that the taste for cigarettes is spoiled, and then isolate themselves completely from cigarettes until the craving is gone.
Habit: These smokers light up frequently without even realizing it; they no longer get much satisfaction. They may find it easy to quit and stay off if they can break the habit patterns they have built up. The key to success is becoming aware of each cigarette when it’s smoked. Ask, “Do I really want this cigarette?”
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