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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