How to give up smoking

· Set a target quitting date. Choose a day you think that (1) … and you won’t be around other smokers. Once you’ve set a target date ….

· Keep a record of your smoking habits, (2) …. Keeping a “smoking” diary will help you to recognize (3) …. Did a confrontation with a classmate or co-worker or an upsetting phone-call make you reach for your cigarettes?

· Designate a “smoking place” in your home and at work. Smoke only in those places. Choose a place (4) …. One person chose the corner of his basement, another chose the front lawn. If (5) …, you might decide to stay indoors rather than smoke. And you will look silly standing there smoking on your front lawn.

· Keep (6) … only in this designated smoking place.

· Don’t carry cigarettes with you. Ask nonsmokers (spouse, friend) to hold your cigarettes. You (7) … whenever you want one.

· Smoke (8) … (no watching TV, drinking coffee or talking on the phone) while smoking. Take the pleasure out of the habit. Make smoking a chore.

· Change smoking postures. If you normally hold your cigarette in your right hand, (9) …. If you draw from your cigarette on the left side of your mouth, switch to the right. These changes should make smoking more awkward and uncomfortable for you.

· Buy one packet of cigarettes at a time (10) ….

· Delay (11) … and the first one after a meal. Start with a half-hour delay and work up to an hour.

· When you want a cigarette, put off lighting it for a while. Hold it in your hand and tell yourself: “I don’t need this just yet.” Once (12) …, the urge for a cigarette might pass.

· Set up a support network. Choose sympathetic friends (perhaps ex-smokers) (13) … when you feel the urge for a cigarette.

· Start an exercise programme to help prevent weight gain. But remember: (14) … You can worry about any extra pounds later.

· Reward yourself (15) …. If you cut down smoking before your target date arrives, quitting should be less stressful.

Pro: Con:

1. Smoking is addictive. 1. People smoke because it’s relaxing and enjoyable.

2. Smoking causes cancer. 2. The evidence linking tobacco and cancer is inconclusive.

3. Smoking pollutes the air for 3. Smoking can be restricted to well-ventilated

nonsmokers. areas.

4. It’s a waste of money. 4. People have the right to spend their money as they see fit.

5. The land used to grow tobacco 5. If tobacco were banned people would should be used to grow food. grow it illegally.