Kicking Butt

Many teens want to quit smoking, but find it hard. We recommend taking the following steps:

• Find out why you smoke.
• Find solutions that will work for you.
• Get the support you need.

Why do you smoke?

The following statements are often expressed by people to describe what they get from smoking cigarettes. For each statement circle the number that best describes the way you feel. Complete all answers.

		Never	Seldom	Sometimes	Often	Always
A	I smoke to keep myself from slowing down	1	2	3	4	5
B	Handling a cigarette is part of the enjoyment of smoking.	1	2	3	4	5
C	Smoking cigarettes is pleasant and relaxing.	1	2	3	4	5
D	I light up a cigarette when I feel angry or frustrated.	1	2	3	4	5
E	When I run out of cigarettes, I find it almost unbearable until I can get them.	1	2	3	4	5
F	I smoke cigarettes automatically, without being aware of it.	1	2	3	4	5
G	I smoke cigarettes to perk myself up.	1	2	3	4	5
H	Part of the enjoyment of a cigarette comes from the steps I take to light up.	1	2	3	4	5
I	I find cigarettes pleasurable.	1	2	3	4	5
J	When I feel uncomfortable or upset about something, I light up a cigarette.	1	2	3	4	5
K	I am very much aware of when I am not smoking a cigarette.	1	2	3	4	5
L	Sometimes, I light up a cigarette without realizing I still have one burning in an ashtray.	1	2	3	4	5
M	I smoke cigarettes to give me a "lift".	1	2	3	4	5
N	When I smoke a cigarette, part of the enjoyment is watching the smoke as I exhale it.	1	2	3	4	5
O	I want a cigarette when I am comfortable and relaxed.	1	2	3	4	5
P	When I feel "blue" or want to take my mind off cares and worries, I smoke cigarettes.	1	2	3	4	5
Q	I get a real gnawing hunger for a cigarette when I haven't smoked for a while.	1	2	3	4	5
R	I've found a cigarette in my mouth and didn't remember putting it there.	1	2	3	4	5

Scoring:

For each letter below, enter the number you circled for each statement
Add the three scores to get your totals.

___	+	___	+	___	=	Stimulation
A		G		M
___	+	___	+	___	=	Relaxation
D		J		P
___	+	___	+	___	=	Handling
B		H		N
___	+	___	+	___	=	Craving
E		K		W
___	+	___	+	___	=	Pleasure
C		I		O
___	+	___	+	___	=	Habit
F		L		R

The areas where you have high totals reveal what you get out of smoking.

Find solutions that work for you

• Stimulation
  Get active! Go for a walk, play basketball with friends, go for a bike ride, play tennis with a friend.
• Relaxation
  Try deep breathing to get rid of stress. Call a friend and vent. You will feel better.
• Handling
  Have something to hold in your hand. Try a stress ball, a pen, a straw, or eat carrots or celery sticks.
• Craving
  Slowly reduce the amount you normally smoke, smoke less of each cigarette, and try to delay smoking your cigarettes.
• Pleasure
  Decide on activities that you enjoy even more than smoking, then make time for them.
• Habit
  Figure out how much money you spend on tobacco in a year. The amount will shock you into considering another habit.

Some other tips that people have found helpful

• Write down all the reasons that you want to quit.
• Decide on a quit date and tell others.
• Choose to quit smoking at a less stressful time i.e. not during holidays, not during exams.
• Find a friend who can support you. Tell them you are quitting and ask for their help.
• Ask your friends and family not to smoke when you are around.
• Plan a reward for each accomplishment. Do something special for yourself.
• Feel good about yourself for quitting. Have a positive attitude!

Get the support you need

• Youth Quit and Win
  Available through the Durham Region Health Department in local high schools. Email smoking@durham.ca for more information.
• smoke-fx.com
  A Web site designed to help youth quit.
• smokershelpline.ca
  An interactive Web-based service available 24 hours/day, 7 days/week, that offers support to people wanting to quit or needing help to stay smoke-free.
• quit4Life.com
  Health Canada Web site to assist youth in their attempts to quit smoking.
• kidshelpphone.ca
  Free, confidential phone and web counselling service for young people of all ages, 24 hours/day.