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ANGINA AND SMOKING: KEEPING A SMOKER’S DIARY
People smoke for different reasons at different times. Sometimes it is because the body is low on nicotine, and requires an extra shot to keep us going (because of an addiction to nicotine). Sometimes it is out of habit. Many people automatically begin to light a cigarette when they answer the telephone, finish a meal, or have a drink of coffee. Often these cigarettes are not the result of the body requiring a shot of nicotine. They are smoked because something happens to trigger off what has become an automatic habit in that situation. Triggers to smoking often include:
having a cup of coffee in the kitchen
seeing someone else smoke
relaxing after finishing a job of work
being offered a cigarette by a friend
boredom
seeing a cigarette advertisement.
Learning to identify triggers to smoking is an important first stage to giving up. This can best be done by keeping a smoker’s diary. Table 4 shows you an example of one. In this diary you can record every time you smoke, and your reasons for smoking that particular cigarette, and what triggered your smoking off. This may be a biological ‘need’ (or craving) for a cigarette, it may result from habit, it may be a means of trying to deal with stress, and so on.
As a means of planning to cut down, it is also possible to record how easy you think it would be to cut that cigarette out in the future. A ten-point scale is suggested, where 10 = no problem, and 0 = extremely difficult. It is best to carry the diary with you and to record each cigarette before you actually smoke it. This may be more hassle, but this can actually work for you by making you think twice before having a cigarette.
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