|A score of 11 or above is high
and indicates that this factor represents an
important source of satisfaction for you, which
you will have to take into account in your endeavours
to give up. Any score less than 7 is considered
Stimulation – your
If your score is high, you are one of those
smokers who use cigarettes as a means of giving
yourself stimulation. It helps to keep you
alert, to muster your energy and to go further.
If you try to give up smoking, you will have
to choose a healthy alternative: brisk walking
and some exercise at those moments when you
feel the strongest urge for a cigarette.
Keeping your hands occupied –
It may be satisfying to play with an object,
but there are plenty of other ways to keep
your hands occupied without smoking a cigarette.
Why not play with a pencil instead, doodle,
or just fiddle with any other object?
Increasing your feeling of well-being
It isn’t easy to ascertain if you smoke
to make yourself feel good, i.e. for the pleasure
of smoking or to reduce negative sensations.
Around two thirds of smokers have high or
very scores in the column “relaxation-pleasure”.
Half of them also come out high on the scale
of “reduction of negative sensations”.
Reduction of negative sensations
Many smokers use cigarettes in situations
where they feel stressed or uneasy; the cigarettes
thus act as a sort of tranquilliser. But they
don’t really provide any real help to
a heavy smoker who is trying to compensate
for serious personal problems. When such people
decide to give up, they experience little
difficulty in doing so, but may be tempted
to start again if they go through a crisis
period. Physical exercise or some sort of
social activity can act as useful diversions,
even during a tense period.
Smokers who have a high “psychological
dependence” score find it most difficult
to give up smoking. For them, the urge to
light up the next cigarette starts from the
moment that they stub out the previous one.
The method of stopping progressively is, therefore,
Smokers in this category no longer really
enjoy smoking. They are content just to light
up a cigarette at regular intervals, without
even being aware that they are doing so. They
can find it easy to stop and not start again
if they can manage to break the smoking gesture
habit. Reducing progressively can be an effective
method if the circumstances where the smoker
lights up are altered. The smoker then becomes
aware of each cigarette smoked. He then has
to ask himself: “Do I really need this
cigarette?” Smokers are surprised at
the number of cigarettes that they don’t