The Quitters' Quiz
DIRECTIONS: Take a sheet of lined paper and make 2 columns. The left column you
can call "Things I'm Doing Right" and the right column you can call "Challenges."
When you read each statement or question, you'll learn whether or not this is a
challenge for you. Just write the number and the topic name in the appropriate column. Go
ahead and start. At the end you'll receive additional insights.
#1-- I exercise at least 3 times per week for at least one-half hour.
If you're getting at least that much exercise, put the word "Exercise" in the
left column. If not, its a Challenge. With the SRA program, you'll get encouragement from
your coach and audio/workbook ideas that will help you get and stay on the right exercise
track for you. There is no substitute for exercise. If you are disabled, ask your doctor
what you can do safely. The key, if you haven't been exercising at all, is to start with
very little exercise but to do it consistently and build the intensity and time gradually.
#2-- I love coffee, and not just that no-guts decaf stuff.
If you're getting caffeine into your system---from chocolate, coffee or other
beverages, you've got a challenge here. If you are a coffee drinker, you probably
associate that morning brew with having your first cigarette of the day. Scientific
studies have shown that caffeine use tends to hold nicotine in the body, making the
cravings of withdrawal not only longer lasting but, some think, more intense. Our program
shows you how to get off coffee without going nuts. Its something you do BEFORE you stop
smoking. Caffeine also puts a major strain on your adrenal glands. If you're drinking lots
of Coke, Pepsi, or other drinks with caffeine, you probably have a problem with energy
dips or chronic fatigue. Put CAFFEINE in the appropriate column.
#3-- I think I eat pretty intelligently.
Okay, so its a general question. But what you eat makes a big difference in how much
energy you have, how steady it is, and how you handle stress and cravings. If you don't
think you're eating smart now, you've got a challenge. Eating the wrong kinds of foods
makes staying smoke-free much tougher. Put FOOD in the appropriate column.
#4-- I enjoy desserts, snacks, cereals or beverages often.
Sugar is a key factor in smoking cessation. Taking control of your sugar intake is
crucial to long-term freedom from smoking. Popular brand cigarette tobacco, by the way, is
about 70% sugars. If you've got a sweet tooth now, put SUGAR in the right column. The SRA
program helps you take control of your sugar intake. If you think you can short-cut this
one, you're just setting yourself up for disappointment. A couple of years ago, an elderly
woman who'd recently started toting around an oxygen tank because of her emphysema came to
us for help. She was direct about what she wanted: She'd rather carry around the oxygen
bottle than give up her desserts. So she's still smoking. Between hits of oxygen and
mouthfuls of dessert. Her priorities are clear. We all make our own choices. If you eat
lots of crunchy carbohydrates like chips or pretzels, your body turns that into excess
sugar, too. If you eat lots of sweets or if you go heavy on the carbohydrates, put the
word "sugar" in the challenge column.
Our nutrition consultant, who is also a Registered Nurse (R.N.), gives you personalized
attention and professional, powerful advice. It may not always be what you want to hear.
It's just what we know works.
#5-- I get angry, often for no good reason.
If you find yourself getting angry often, and for no apparent reason, it could be that
you have a physically-oriented problem. The next time you feel anger bubbling up for no
apparent reason, try this experiment: Take a pinch of salt and put it on your tongue. Then
take note of how you feel a couple of minutes later. If you then feel considerably calmer,
you may wish to investigate the possibility that the food you are eating is a substantial
anger-provoking source. Of course, if you are on a salt-restricted diet, ask your doctor
before doing this experiment. If your anger is chronic, you may be well advised to seek
professional help that goes beyond the scope of our program. We are not psychologists. We
do not practice psychology or psychiatric therapy. If you choose to get professional help,
get at least a month into it before starting the SRA program. Put the word anger in the
column that fits you.
#6-- I tend to eat more than my body needs.
If you are frequently overeating, it could be that you are using food like most people
use cigarettes: to sweep emotions under the carpet. Is food quantity a challenge for you
or are you comfortable with the amount you eat? Put the words "food quantity" in
the column that fits how you've been eating. If this is a challenge for you, we offer
practical ideas to help you get on the right track.
#7-- Do you know and practice things that help you to relax? (Before you answer:
smoking, coffee and alcohol don't count!)
Unless you can easily think of at least three specific things that you do to
relax----things that you do on a regular basis---this is a challenge area for you. Our
illustrated workbook shows you several simple things you can do to relax more effectively.
You choose the ones that work best for you.
#8-- Do you think that with an extra dose of "willpower", you can use the
same methods you used before to stop smoking for good?
Your willingness to experiment with your life is a key to your success. That part of
you that some people call "ego" resists change. At first, there are many parts
of the program that your ego might want to call silly, strange or pointless. That's the
ego's way of keeping you stuck on nicotine. The old ways---including just relying on
"willpower"---haven't worked for you. So its time to try something different.
Please be honest with yourself and put the word "ego" in the right or left
column.
Particularly, early in the program many clients have some ego resistance to basic
concepts and suggestions in the program. That's why we've built some personal coaching
into the first phase of the program for you.
#9-- Can you answer "yes" to either of these two questions? "I must
have a cigarette within 10 minutes of getting up to start the day." or "I smoke
more during the first 6 hours of my day than I do in the remaining time before I go to bed
for the night."
If you answered yes to one question, chances are that you have a higher level of
physical addiction than most smokers.
If you answered yes to both questions, you definitely have a high level of physical
addiction. If you answered yes to even one of these questions, put the word
"addiction" in the challenge column. If you have a high level of physical
addiction, its important that you be aware of it.
#10-- Would it be true for you to say: "The major reason I want to stop smoking
is because my partner or co-workers want me to stop?"
It's almost impossible to stop long-term if you are doing it primarily because someone
else is pushing you do to it. Or if you're just stopping because you are pregnant . To
make a permanent break from smoking, you've got to have as your prime reason that you want
to do it for your own sake. Put the words "Stop for self" in the column that
fits your way of thinking up to now.
#11-- Do you get more joy than frustration from your job and your relationships?
If the answer is "no", you'll be well advised to take a longer time preparing
to stop smoking. And it's a very good bet that you will benefit from your conversations
with your personal coach. As you probably have already figured out, stopping smoking is
never just about stopping smoking. Its about how you're dealing with your life,
your relationships and your sense of purpose. Its also about choosing to deal with life's
challenges rather than stuffing your emotions with smoke. Finding healthful, productive
ways to enjoy life more is part of the process of stopping smoking. We provide ideas and
encouragement to help you do that.
#12-- Do you share your home or workplace with people who smoke?
If so, its particularly important that you be prepared to set and maintain some
boundaries. If you want to succeed at staying free from tobacco, then its crucial to be
clear with the smokers about where it is not acceptable to smoke. Unless you are willing
to do that, you would be wasting your time taking this or any other program to help you to
stop smoking. Your coach can help you set boundaries that work for you.
#13-- Can you honestly say, "I trust myself?"
This is probably the most important question on this web site. If you can say
"Yes!" to that, then the process of stopping smoking will be much easier for
you. If, on the other hand, you say "No", its probably going to be pivotal for
you to get the personalized help---telephone coaching and nutritional guidance--available
in our program.
Deciding to be honest with yourself is really the first step to stopping smoking. So,
if you answered "No", we suggest that you acknowledge yourself in a positive way
for having the guts to be truthful with yourself. Its a very positive step on your road to
freedom. Put the word "Trust" in the appropriate column.
#14-- Do you really want to stop smoking, or are you just pretending?
Its so easy to trick ourselves, to waiver between wanting to stop and pretending that
we are comfortable as smokers. If you've gotten this far in the quitters' quiz, it could
be that you have stepped beyond the self-deception that so many smokers onto. Put
"Wanting to stop" in the appropriate column.
How will you score the quiz? We're not going to give you any numbers. You get to
decide all by yourself. If you truly think that you can go ahead now with this new
information and quit on your own, THEN DO IT. If this self-quiz has led you to believe
that you could use some help, that's what we're here for. Call us with any questions you
may have.
A Quiz Postscript:
As an ex-smoker and as one who has talked to hundreds of quitting smokers over the past
19 years of research, I have often been questioned: "Is this really a stop
smoking program, or is it some kind of health program?" The answer is
simple: You cannot have one without the other. We're not here to help people stop for a
day, a week or a month. At Smoking Release Associates, our commitment is to present a
program that will give you the keys to be a free breather for life. In claiming that
freedom, you'll enjoy your life more and more with each passing day. You'll feel a new and
growing sense of power, poise, and enthusiasm.
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