1. Let's explore the advantages of smoking versus the advantages of quitting. We'll start out easy and make a list of the Benefits of Smoking. I'm sure you can come up with a few. Jot them down onto a piece of paper. Below are some advantages current smokers commonly offer.

• Helps calm me down when I am upset/stressed.
• Helps me deal with times of crisis.
• Helps me think or concentrate.
• Enjoy the motions of smoking.
• Like holding the cigarette between my fingers.
• Makes me feel good.

2. Now let's move on to the Benefits of Quitting Smoking. Make your own list of advantages to quitting. Some of the ones listed below may resonate with you and your experience with smoking. The good news is that you reap many of the benefits of quitting almost immediately, and they continue for years.

• Colds will no longer hang on forever.
• I won't frequently get bronchitis when I get a cold.
• I won't spend money on cigarettes when I don't have it or when I'd prefer to spend it on other things.
• I won't have to worry about my boyfriend/girlfriend who doesn't like kissing me after I've smoked.
  
• I will no longer experience shortness of breath when I jog or walk briskly, go up a flight of stairs, play basketball, or ride a bike.
• I can go to places I didn't go to before because I couldn't smoke there.
  
• I won't have to excuse myself from meals, meetings, or other activities to go smoke.
• My hair, clothing and breath will no longer smell of cigarettes.
• My skin tone and complexion will improve.
• I will regain my complete sense of smell and taste.
• I will feel good about myself and proud of myself for succeeding in the challenge of quitting an unhealthy habit.

3. Review Your List

Look at your list of the advantages of smoking and the advantages of quitting. Now, on a scale of 1 to 5 (with 1 being less important and 5 being very important), rate each factor on your two lists. Count up the totals and see which one is higher.

If The Advantages of Smoking Outweigh The Advantages of Quitting

Perhaps you underestimate the adverse consequences of smoking and/or overestimate the benefits of smoking. To progress to the point where you are ready to quit, your thoughts need to change enough for the scale to tip in the other direction. The following suggestions may help:

• Seek more information on the risks associated with smoking from the Web Resources section of this website.
• Look at your reasons for smoking (on your smoking benefits list). Are most of your reasons stress related? If so, think about making an appointment with a health care professional to discuss effective stress management techniques.
• Talk to your health care provider about smoking and about over-the-counter and prescription nicotine replacement products. They reduce withdrawal symptoms and people who use these products are 2 to 3 times more likely to succeed at quitting than those who do not.
• Talk to former smokers about what helped them decide to take the plunge and stop smoking and how they overcame some of the challenges of quitting.

Half the battle is becoming fully aware of the adverse consequences of smoking and understanding your smoking behavior. Keep at it, you will get there eventually!

If The Advantages Of Quitting Outweigh The Advantages Of Smoking

Does your score reflect that you have begun to feel the costs of smoking outweigh the benefits? Maybe it's time to start preparing to become a former smoker and learn about alternative responses to your desire to smoke. The Making a Plan to Quit section of this web site contains strategies, practices, and skills that can help you succeed. In addition to the self-help skills and techniques offered on this web site, Student Health provides a Commit To Quit smoking cessation seminar in the fall and spring. Email smokefree@virginia.edu for more information.