Steps to Quit Smoking
Going Cold Turkey
Interview with an Ex-Smoker
Tapering off Method
Quitting Smoking Resources
Reading & Writing Activities: Drawing Conclusions
Activity 1: Drawing Conclusions From Written Materials
Exercise Directions: For each group of sentences, write a conclusion on the line provided. Use the information in the reading on quitting to help you write the conclusions.
- Bo-Ping hates the wrinkles around his mouth and his yellowed teeth. He looks older than his 30 years. His wife complains about his smoky clothes, hair, and chronic cough. Bo-Ping has a lot of self-control and determination. He works very hard to get what he wants. Next week he plans to _____________ (and how?)_____________.
- 8 months ago Pablo lost his job, and his unemployment benefits are running out. He figured out that he spends about $70 dollars a month on cigarettes. He can't play soccer very well any more because he has trouble breathing when he runs. He doesn't have much of an appetite. Standing 5'10" tall, he only weighs 130 pounds. The doctor told him he needs to gain weight and get into shape. He set up five appointments with the doctor to help him _____________(and how?)_____________.
- The Food and Drug Administration has said that cigarettes should be treated as an addictive drug, and U.S. Surgeon Generals have reported that cigarettes cause lung cancer, emphysema, and heart disease. In addition, studies of the Environmental Protection Agency have found that cigarette smoke harms nonsmokers as well as smokers. As a result, federal, state, and local governments_____________.
- In Massachusetts it is illegal for cigarettes to be sold to anyone under 18 years old. Many teenagers under 18 can still buy cigarettes from vending machines. To stop them from buying cigarettes, more and more cities and towns like Cambridge have _____________.
- When Angelique smoked, she enjoyed holding the cigarette in her hand and having something in her mouth. She just quit smoking and needs something to take the place of a cigarette. Therefore, she should _____________.
- Marvin has tried to go cold turkey many times before but couldn't quit smoking. His wife and children want him to stop too. He knows he is ready to quit this time. Thus, before he sets his quit date he should _____________.
- Monica just lost her job. Last week she found out that the apartment building she lives in was sold and her boyfriend has been having an affair with her best friend. Monica is a heavy smoker. She smokes a pack and a half of cigarettes every day. She wants to quit because she is two months pregnant. You can conclude that Monica _____________.
- Samuel quit smoking two weeks ago. He is eating a lot more lately. He is drinking plenty of water, eating plenty of fresh fruits and vegetables but has still gained weight. If he gains any more weight, he will not be able to fit into his clothes. Therefore, Samuel needs to _____________.
- Marie is a recovering alcoholic and current smoker. One night a week she attends AA (Alcoholic Anonymous) meetings. She has found the support she gets from her sponsor and others in the group to be very helpful. She really wants to quit smoking but knows she cannot do it on her own. She does not feel comfortable with doctors. To conclude, she should _____________.
- Claudette and her husband both quit smoking before the birth of their first child one year ago. Quitting was difficult for both of them, but they did it for their child's and their own health. Claudette's father, a heavy smoker, died of lung cancer. When she smoked, she was getting pains in her heart (angina). You can conclude that at the end of 5 years being smoke free, _____________.
Activity 2: Interviewing
Interview someone you know who has quit smoking. You should ask this person the following questions:
- Why did you decide to quit?
- When did you quit?
- How did you quit?
- How did you feel after 3 days, 1 week, 1 month, and 1 year later?
- How many times have you tried to quit?
Write your answers to the above questions in complete sentences.
Activity 3: Writing a Quit Smoking Plan
Pretend a family member wants to quit smoking. What advice would you give that person. Write a step by step quit smoking plan for him/her. Keep in mind how much the person smokes, the amount of discipline the person has, how strong his/her addiction is, when he/she smokes, and why he/she smokes. Develop your plan according to these considerations. Going cold turkey is not suitable for everyone, neither is tapering off.
Activity 4: Writing Affirmations
Positive thinking is necessary to keep yourself motivated to reach your goals, whether they include quitting smoking, getting a GED diploma, leaving an
abusive relationship, or starting a business.
Many people who quit smoking have a relapse (return to their habit) within the first 3 months. They think certain negative thoughts that weaken their
decision. Examples of such negative thoughts are "This isn't a good time to quit after all" or "I'll just smoke this one" or "I'm driving everyone around me crazy."
Write down 6 positive statements, known as affirmations, to encourage yourself or someone else to stick to his/her decision to stop smoking. For example, "It's tough, but I can do it," or "Each day I don't smoke, I feel better and better." Write each affirmation on poster paper, cardboard, or notebook paper. Make your handwriting neat and if possible, colorful to attract attention and send out positive energy.