Useful questions to consider when you are thinking about stopping smoking.

Based on the “Habit Reversal Model”.  To truly understand the pervasive nature of smoking we much delve a little deeper into the habit and what part we play in it.

  • Habit Behaviour – think about what you actually do when smoking (eg watching television, outside work gates), how you smoke (eg rapidly, only half the cigarette or down to the filter) and how often and where do you smoke the most.
  • Habit prone situation – Who, what, where triggers your smoking?
  • Associated Behaviours – what do you do physically before and during the activity of smoking (eg putting the kettle on, taking the dog for a walk)
  • Accompanying Feelings – what emotions and physical sensations accompany your smoking? (agitation, anxiety, boredom, excitement)
  • Motivation Review – Be specific about your reasons for wanting to stop smoking.
  • Positive Cognitions – what would be a more helpful thing to tell yourself in these situations to prevent yourself from smoking? (eg “I want to live a life without cigarettes”, “I don’t want to die young”, “I can do this”)
  • Competing behaviour – What action could you take in a trigger situation to physically prevent you from smoking? (eg leave the room or take yourself out of the situation. Phone someone for support.)
  • Social Support – Name some specific people who could help and support you to stop smoking.
  • Displaying Improvement – Identify how you would feel, think and behave when you have conquered your smoking habit? (eg feeling proud, sense of achievement and confident to make other positive changes in your life)