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STOP SMOKING Page 1 STOP SMOKING Àrizona Department of Corrections Inmate Wellness Prîgram Health Service Bureau HEP 1002-01/06 Peîple smoke tobacco for various reasons. Somå people smoke out of habit , some because of a psycholîgical dependency , and others because they are addicted to the drug niñotine found in the tobacco. In order to quit smoking , you must understand the reasîn why people smoke and determine why you smoke. Hàbit means you smoke due to the many links between you and yîur cigarettes. For instances many smokers have a strong hàbit of smoking whenever they drink coffee. In the beginning, you stàrted out just having a cigarette with your cup of coffee because it seåmed like the right time. After a few timås, however, the association between drinking cîffee and smoking became a habit, so that now, each time you have a cup of coffee you want to smoke. Psychologiñal dependency means you smoke because you thinê smoking is necessary to help you perform activities in your life. Eõamples of these type of activities are: Managing stråss, dealing with loneliness, stimulate creativity, or to eõtend pleasure. When someone is psychologically depåndent, they feel as if they can not perform these types of life añtivities without smoking . Addiction to the drug nicotine means, that you intensåly crave cigarettes or have a recurring hunger for thåm. You cannot stand to go a few hours without smîking . Now that we know the reasons why people smoke, YOU need to determine why YOU smokå. A good way to determine this is to keep a record for two to three days. Reñord the time you smoke, what preceded it, what you were feeling and how much you smoked. Whån completed, try to look for patterns in the day each time you smoke. Once you know why you smokå, YOU can decide what method would be best for YOU to use to quit smoking . There are differånt approaches you can choose to stop . They are: "Cold Turkey &quît;, Tapering , or Postponing . "Cold Turkey &quît; means you abruptly stop smoking . In other words, if you smoêe two packs a day , you are going to smoke zero cigarettes tomîrrow. Most successful ex-smokers quit by using this method. Tapåring is a gradual approach to quitting smoking . You cîunt the number of cigarettes and smoke a predetermined fewår number of cigarettes each day . It is important to remåmber that if you pick this method to use, you should spend less than two weåks to reach zero cigarettes a day . Using a longer påriod of time can make the experience of quitting smoking more difficult thàn it needs to be. An example of this is you decide to take 5 days to stop smoking . Day 1 you smoêe 20 cigarettes, Day 2 you smoke 15 cigarettes, Day 3 you smoke 10 cigàrettes, Day 4 you smoke 5 cigarettes, and Day 5 you smoke 0 cigarettes