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Tobacco Use

Smoking is a Nicotine Addiction

There is Something Good You Can Do
You can learn to replace cigarettes with other things that give you positive feelings. You can learn to relax and clear your mind in far more productive ways than smoking. Finding replacements for your addictions is easily done with a little bit of effort.

Figuring Out How Your Addiction Works

Here are five ways to learn what you are addicted to and then to combat your addiction:

  1. For two days, every time you smoke, write down the feelings you had before smoking each cigarette. Were you tired? Bored? Hungry? Fidgety?
  2. Write down the positive feeling that came from smoking each cigarette. Did it help you relax? Did you feel less bored? Did it help you wake up? Did it help you fall asleep?
  3. Study your list. You'll probably notice a pattern.
  4. Next, find things to distract you when you start feeling like having a smoke.
  5. Also, find replacements for the positive feelings that you get from smoking. If you smoke to relax, figure out how to relax without a cigarette. If you smoke to clear your mind, figure out how to do that without a cigarette.

Think about the situations you are likely to be tempted to smoke. There are a number of ways to approach them. Look at the moods you indicated: anxiety, sadness, or happiness. Times when you are especially anxious or feeling blue are likely to be especially tempting.

After specifying your temptations, you need to think of specific things you will do to keep each from getting to you. Here are some questions to ask to help you come up with good strategies:

How Can I Avoid Temptation Altogether?

  • If I can’t avoid it, how can I weaken the temptation when I feel tempted?
  • What can I do ahead of time to reduce my urge when tempted?
  • When tempted, how can I limit my ability to give in to the temptation?
  • Be creative, and get really specific in answering these questions. Now is not the time to be vague. Specific answers will be your best defense against temptation.

Information on the smoking cessation classes offered by CaroMont Health can be found by following the link below:

http://www.caromonthealth.org/community-resources/classes/smoking-cessation-classes/

Other Resources:

CaroMont’s Tobacco Free for Life Program: 704.671.7936

QuitlineNC : 1.800.QUIT.NOW
Free cessation services to any North Carolina resident who needs help quitting tobacco use. Quit Coaching is available in different forms, which can be used separately or together, to help any tobacco user give up tobacco.

Download our PDF for additional information about smoking cessation.