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Table of Contents for
The No-Nag, No-Guilt, Do-It-Your-Own-Way Guide to Quitting Smoking

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Acknowledgements

Author's Note

On Doing It Your Way

Chapter Title Page
BASIC INFORMATION 1
1 The Smoker's Dilemma: What We Learned from 200 Smokers 3
2 Smoking as a Psychological Tool 17
3 What Smoking Does to Your Body 28
4 Are You a High- or Low-Risk Smoker? 46
GETTING READY TO QUIT 63
5 Exercise, Eating, Stress Skills, and Social Support for Smokers 65
6 Controlled Smoking: Cutting Your Risk by Smoking Less 108
7 Cutting Your Risk by Switching Brands 127
8 Getting Ready to Quit: What You Need to Know 140
BECOMING A PERMANENT NONSMOKER 177
9 Nicotine Without Tobacco: Using Nicorette Brand Gum 179
10 Tools and Tips to Help You Quit 195
11 Dealing with Weight Gain 216
12 How to Stay a Nonsmoker: Quitting as an Adult Life Transition 232
How to Send a Copy of The No-Nag, No-Guilt, Do-It-Your-Own-Way Guide to Quitting Smoking to a Friend 254
About Helping Smokers Get Ready to Quit: A New Approach to the Toughest Problem in Health Promotion 256
APPENDIX I How to Help a Health-Concerned Smoker 259
APPENDIX II Medical Tests Affected by Smoking 267
APPENDIX III Drugs Affected by Smoking 271
APPENDIX IV Tar, Nicotine, and Carbon Monoxide Content of U.S. Cigarettes 275
APPENDIX V Smoker Survey Results 283
Notes 289
Index 321
About the Author 329

 

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