SMOKING TEST
Choose how frequently you smoke a cigarette for the reason listed. Circle the number of the answer.

 

 

Always

Frequent

Occasional

Seldom

Never

 

A

I smoke to keep from slowing down

5

4

3

2

1

A

B

Handling a cigarette is part of the enjoyment of smoking it.

5

4

3

2

1

B

C

Smoking cigarettes is pleasant and relaxing.

5

4

3

2

1

C

D

I light up a cigarette when I'm upset about something.

5

4

3

2

1

D

E

When I run out of cigarettes, I find it almost unbearable.

5

4

3

2

1

E

F

I smoke automatically without even being aware of it.

5

4

3

2

1

F

G

I smoke to perk myself up.

5

4

3

2

1

G

H

Part of the enjoyment is the steps I take to light up.

5

4

3

2

1

H

I

I find cigarettes pleasurable.

5

4

3

2

1

I

J

When I feel uncomfortable about something, I light up a cigarette.

5

4

3

2

1

J

K

I am very much aware of when I am not smoking.

5

4

3

2

1

K

L

I light up without realizing I still have one burning in the ashtray.

5

4

3

2

1

L

M

I smoke to give myself a "lift".

5

4

3

2

1

M

N

Part of the enjoyment of smoking is in whatching the smoke I exhale.

5

4

3

2

1

N

O

I want a cigarette most when I am comfortable and relaxed.

5

4

3

2

1

O

P

I smoke when I feel "blue" or want to take my mind off my cares.

5

4

3

2

1

P

Q

I get a real craving for a cigarette when I haven't smoked for a while.

5

4

3

2

1

Q

R

I've found a cigarette in my mouth & didn't remember putting it there.

5

4

3

2

1

R

            Please continue

 

Now, place the score for each of the questions above next to their letter in the table below. Add up your score from left to right. This score will indicate the relative importance of each behavioral aspect of smoking to you. Scores above 11 in any one category indicate areas of particular importance in your psychological and behavioral addiction.

   

A ___

+

G ___

+

M ___

=

 

Stimulation

B ___

+

H ___

+

N ___

=

 

Handling

C ___

+

I ___

+

O ___

=

 

Pleasure

D ___

+

J ___

+

P ___

=

 

Relaxation/Tension Reduction

E ___

+

K ___

+

Q ___

=

 

Craving

F ___

+

L ___

+

R ___

=

 

Habit

 

 

Take this to your physician for his/her review.

There are some tips to help with each of the areas above in HeartPoint's section on smoking.

 

This was originally published by Ross, WS. How to Stop Smoking Permanently. Copyrighted.