Are you emotionally addicted to smoking? Find out with your self-talk checklist! Your score is tallied automatically. Completely Secure – JavaScript must be enabled.
The following statements may apply to how you speak to yourself about cigarettes and smoking. These thoughts contribute to your picture of yourself as a smoker. Be honest ... although you must not judge or criticize yourself. You have only been doing what you've done to maintain a habit you thought was something you needed. This is just a study of your smoking habit, not a criticism of who you are as a person.
often some-
times
never Click the radio button that corresponds to whether you say each of the following statements to yourself often, sometimes, or never.
I need a cigarette to help me get going in the morning.
I smoke a cigarette to ward off people and problems that are presented to me in my daily life.
I smoke a cigarette at automatic times. For example when I am shaving, putting on make-up, starting to drive my car somewhere, with coffee, with alcohol, using the telephone, using the toilet, coming out of a meeting or a movie, while ironing or typing or playing cards.
I smoke a cigarette when I feel the need to deal with or subdue anxiety, fears, worries and/or threats.
I smoke a cigarette to promote regular bowel movements.
I smoke a cigarette to help me pass the time when I am waiting for a person, taxi, bus or train.
I smoke a cigarette to get me started on a task in my job or at home.
I smoke a cigarette to legitimately procrastinate.
I smoke a cigarette to concentrate better.
I smoke a cigarette to help me to protect myself, for example, from bad news, either on the phone or in person.
I smoke a cigarette to get tough and/or withstand difficulties.
I smoke a cigarette to look tough, to appear strong, to avoid showing weakness and/or vulnerability.
I smoke a cigarette to stay calm under pressure.
I smoke a cigarette to appear calm and collected.
I smoke a cigarette when I am settling down to take a long trip.
I smoke a cigarette to celebrate the fact that my point was accepted, or I had a good score or arrived at an accomplishment.
I smoke a cigarette to soothe myself from a loss – for example my point was not accepted, I had a bad score or I missed something I shouldn't have.
I smoke a cigarette to cover up feelings of inadequacy.
I smoke a cigarette to cover up insecurity.
I smoke a cigarette to cover up feelings of shame.
I smoke a cigarette to relieve my feelings of social awkwardness.
I smoke a cigarette to cover up my feelings when I wasn't honest, lied or didn't make my best effort to accomplish a task.
I smoke a cigarette to subdue rage during or after an argument.
I smoke a cigarette to help me to find solace, for example, when I feel sorry for myself or when I feel abused or treated unfairly.
I smoke a cigarette to lift me when I am tired.
I smoke a cigarette to relax.
I smoke a cigarette to complete a ritual, for example, when I hear the telephone ring or with friends before/after dinner, with coffee, before sleep.
I smoke a cigarette when I watch TV and nibble.
I smoke a cigarette to help me not to nibble, nosh or munch.
I smoke a cigarette to relieve boredom.
I smoke a cigarette to fall asleep again if I awaken in the middle of the night.
I smoke a cigarette instead of eating.
I smoke a cigarette to give my mouth attention.
I smoke a cigarette to soothe frustration.
I smoke a cigarette because I just see the pack there.
I smoke a cigarette because I think it tastes good.
I smoke a cigarette to celebrate good news.
I smoke a cigarette to complete a pleasurable act, for example, after sex, after good meal, a talk with good friends.
I smoke a cigarette to reward myself after finishing a project.
I smoke a cigarette when the telephone rings or before I make a call. I may light another and another as I am on the phone.
I smoke a cigarette to pass the time while I am waiting.
I smoke a cigarette when I hear certain sounds like a song from long ago or I think I see an old familiar person and/or their car on the street.
I smoke a cigarette when I smell an aroma from my past, such as a perfume or cologne, a schoolroom smell, a steak on the Bar-B-Q, a field or a meadow, like when I was behind the barn smoking with my friends.
I smoke a cigarette when I am restless.
I smoke a cigarette to keep my hands busy.
I smoke a cigarette to clear my sinuses.
I smoke a cigarette to keep me awake when I am driving.
I smoke a cigarette to soothe pain – for example headache, toothache, muscle aches, cramps.
I smoke a cigarette to get creative and stay creative.
I smoke a cigarette to rebel against people who want me to quit smoking. I think they can’t control me and/or push me around.
I smoke cigarettes to be like (not be like) my mother/my father.
I smoke cigarettes to be like (not be like) my grandma/grandpa.
I smoke cigarettes to be like (not be like) my brother/sister.
I smoke cigarettes to be like (not be like) my cousin.
I smoke cigarettes to be like (not be like) my uncle/aunt.
I smoke cigarettes to be like (not be like) my best friend/worst enemy.
I smoke cigarettes to be like (not be like) my old teacher.
I smoke cigarettes to be like (not be like) my lover/mate/partner.
I smoke cigarettes to be like (not be like) my husband/wife.
I smoke a cigarette because I enjoy smoking.
often sometimes never of 60 statements marked
Potential Clients: Please record your results, and send them to Renee on the contact page.
An often score of 5 or more indicates probable emotional addiction.

If the nevers are far greater than the oftens and sometimes, your body is probably solely physically addicted to nicotine. Lucky you, the Detox process will be a snap!

It has been my experience with some of my clients that if the nevers were far greater than the oftens and sometimes, they were not being totally honest with themselves. You might be experiencing a state of denial regarding some of your deepest feelings. Challenge yourself and reevaluate your answers.

 

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