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| Clearing the Air | |
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| So, You're Thinking About Quitting Smoking | |
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| This Book's for You | |
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| Why Is It So Hard to Quit Smoking? | |
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| Fighting Three Battles | |
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| Practice Makes Perfect | |
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| The Truth About the Health Effects of Tobacco | |
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| The Junk in Your Cigarettes | |
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| Sharing Your Smoke with Others | |
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| Quitting Smoking Is Good for You at Any Age | |
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| Other Benefits of Quitting | |
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| Your Reasons to Quit | |
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| Are You Really Ready to Quit Smoking? | |
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| Pre-Contemplation | |
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| Contemplation | |
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| Preparation | |
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| Action | |
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| Maintenance | |
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| Relapse | |
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| Am I Ready for Action? | |
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| Why You Smoke: The Good, the Bad, and the Ugly | |
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| The Good Things About Smoking | |
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| I'm All Stressed Out | |
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| The Skinny on Weight Gain | |
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| The Bad Things About Smoking | |
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| Turning Negatives into Positives | |
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| Dollars and Sense | |
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| Why You Smoked in the First Place | |
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| Advertising | |
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| Peer Pressure | |
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| Why You Smoke Now | |
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| Triggers to Smoke | |
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| Cravings | |
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| Habit | |
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| Controlling Your Feelings | |
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| Keeping Your Weight Down | |
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| Are You Addicted? | |
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| Revisiting the Three Battles of Addiction | |
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| Habit--Grab It and Break It | |
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| Forming New Habits--Both Good and Bad | |
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| Breaking Those Old Habits | |
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| Nicotine--Naughty or Nice? | |
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| Nicotine in Your Brain | |
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| Give Me More of That Nicotine! | |
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| Those Mind Games | |
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| You Are Not the Only One | |
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| Now You're the Researcher | |
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| Don't Leave the Past Behind | |
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| Looking Backward | |
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| Why You Tried | |
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| What Worked | |
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| Get By with a Little Help from Your Friends | |
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| How Did You Try? | |
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| What Didn't Work | |
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| People Who Need People | |
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| I'm Having a Bad Hair Day | |
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| Too Much Too Soon | |
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| Public Enemy Number One | |
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| Public Enemy Number Two | |
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| Relapse | |
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| Did You Really "Fail"? | |
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| Causes of a Relapse | |
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| Spit and Chew | |
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| Smokeless Tobacco | |
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| Who Uses Smokeless Tobacco? | |
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| Why You Chew or Dip | |
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| Health Effects of Smokeless Tobacco | |
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| Smokeless Tobacco Is Addictive | |
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| The Advantages of Quitting Smokeless Tobacco | |
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| Are You Ready to Quit Smokeless Tobacco? | |
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| Pre-Contemplator | |
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| Contemplator | |
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| Preparation | |
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| Action | |
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| Maintenance | |
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| Relapse | |
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| How to Quit Smokeless Tobacco | |
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| Puffing Away on Cigars and Pipes | |
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| Stogie Aficionado | |
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| Are Cigars Really That Different from Cigarettes? | |
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| Cigars Affect Your Health | |
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| Secondhand Cigar Smoke | |
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| Cigars and Addiction | |
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| Regulation | |
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| Pipes | |
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| Pipe-Smoking and Your Health | |
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| Are You Ready to Quit Cigars or Pipes? | |
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| How to Quit Cigars and Pipes | |
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| Smoking Out a Plan | |
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| Patch Things Up | |
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| Know the Limits | |
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| Hindsight Is "20/20" | |
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| Nicotine Replacement Therapies | |
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| Nicotine Patches | |
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| I'll Try the Combo Platter | |
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| Pros of the Nicotine Patch | |
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| Cons of the Nicotine Patch | |
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| More Useful Medications to Help You Quit | |
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| Nicotine Gum | |
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| Pros of the Nicotine Gum | |
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| Cons of the Nicotine Gum | |
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| Nicotine Nasal Spray | |
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| Pros of the Nasal Spray | |
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| Cons of the Nasal Spray | |
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| Nicotine Inhaler | |
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| Pros of the Inhaler | |
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| Cons of the Inhaler | |
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| Trading Places | |
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| Bupropion | |
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| Pros of Buproprion | |
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| Cons of Buproprion | |
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| The Old "Double Whammy" | |
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| Pros of Combining Methods | |
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| Cons of Combining Methods | |
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| Programs and Support Groups | |
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| Structured Quit-Smoking Programs and Support Groups | |
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| The Pros of a Structured Quit-Smoking Program | |
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| The Cons of a Structured Quit-Smoking Program | |
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| Our Picks | |
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| American Lung Association | |
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| American Cancer Society | |
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| Nicotine Anonymous | |
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| Smokenders | |
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| The Pros of Smokenders | |
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| The Cons of Smokenders | |
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| How to Pick a Support Group or Program | |
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| Less Traditional Tools of the Trade | |
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| Hypnosis | |
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| The Pros of Hypnosis | |
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| The Cons of Hypnosis | |
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| Acupuncture | |
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| The Pros of Acupuncture | |
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| The Cons of Acupuncture | |
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| Herbal Medicine | |
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| The Pros of Herbal Medicine | |
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| The Cons of Herbal Medicine | |
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| Aromatherapy | |
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| The Pros of Aromatherapy | |
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| The Cons of Aromatherapy | |
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| The Power of Imagery | |
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| The Pros of Imagery | |
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| The Cons of Imagery | |
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| Meditation | |
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| The Pros of Meditation | |
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| The Cons of Meditation | |
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| Future Trends | |
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| Lots More | |
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| A Cigarette Is Born | |
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| Tobacco's Historical Beginnings | |
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| Meet Sir Walter Raleigh | |
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| Early Forms of Tobacco Use | |
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| Ladies and Gentlemen, We Give You the Cigarette | |
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| Filtered Brands | |
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| Let's Make a Deal | |
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| Tobacco Starts as a Plant | |
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| On the Farm | |
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| Ready for Market | |
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| The Making of a Cigarette | |
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| Anatomy of Your Cigarette | |
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| Inside the Research Labs | |
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| It's All in the Taste | |
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| Ammonia--So Much More Than a Toilet Cleaner | |
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| More Additives Ma, Please? | |
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| The "Q" Team | |
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| Danny | |
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| Alisa | |
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| Warren and Judy | |
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| Becca | |
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| A Tight Pack | |
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| The Master Plan: Designing Your Personal Cessation Program | |
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| Customizing Your Quit Approach | |
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| Motivation and Commitment: The Keys to Success | |
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| Let's Start Dating | |
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| A Helping Hand | |
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| I'll Have One of These and Two of Those | |
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| Self-Sabotage: The Smoker Inside | |
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| Class Break | |
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| It's Time to Kick Butt! | |
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| The Seven-Day Countdown to Q-Day | |
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| Day Seven--Commit to Quit: Getting the Word Out | |
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| Day Six--a Jar of Kick-Butt | |
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| Day Five--Cutting Down or Beefing Up? | |
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| Cutting Down | |
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| Smoke 'Em All Up | |
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| Day Four--Money to Burn on the Good Things in Life | |
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| The Good Things in Life | |
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| Day Three--Preparing Your Environment | |
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| Day Two--Focusing on the Goal | |
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| Day One--Twenty-Four Hours and Counting! | |
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| Class Break | |
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| Saying Good-Bye and Good Riddance | |
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| Ready, Set, Gol It's Time to Kick Butt! | |
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| It's Quitting Time | |
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| Commit to Quit: The Gear Dump | |
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| Quitting with a Smoker in Your House | |
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| Taming the Craving | |
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| The Tools of Prevention | |
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| HALT in the Name of the Law! | |
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| Scrambling Your Eggs and Your Days | |
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| Tools for Taming Cravings | |
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| Cognitive Strategies: Slogans and Affirmations | |
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| Behavioral Strategies: Taking Action | |
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| My Strategic Plan for Overcoming Cravings | |
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| Class Break | |
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| The Twenty-Four-Hour Check-In | |
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| Congratulations, You Survived! | |
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| Recognize and Celebrate Your Success | |
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| Withdrawal and the Process of Recovery | |
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| Benefits of Quitting: The First Twenty-Four Hours | |
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| Urge Management in a Nutshell | |
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| Avoid the Situation | |
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| Leaving the Scene of an Urge | |
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| Alter the Environment | |
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| Ask for Support | |
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| Standardize Your Action Plan | |
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| Fine-Tune Your Strategic Plan | |
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| Time for Goodies! | |
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| Class Break | |
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| Forty-Eight Hours of Success and Planning for the Weekend | |
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| Forty-Eight-Hour Self-Assessment | |
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| Regrouping After Common Mishaps | |
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| Planning Out the Weekend | |
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| Trying New Things | |
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| Class Break | |
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| |
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| Celebrating One Week Smoke-Free! | |
| |
| |
| Taking a Look at Your First Week of Quitting Smoking | |
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| |
| Choose Your Subheading! | |
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| |
| I Haven't Had a Single Puff in Seven Days! | |
| |
| |
| Oops! I Puffed at Least Once | |
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| |
| Assessing Your Master Plan | |
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| |
| The Bigger the Challenge, the More You Can Learn | |
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| If It Ain't Broke, Don't Fix It | |
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| Relapse Prevention Kit | |
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| |
| To Heck with This! | |
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| Romancing the Cigarette | |
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| Abstinence Violation Effect | |
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| Visualizing Success | |
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| Handling the Unexpected High-Risk Situation | |
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| Customizing Your Commit to Quit Contracts | |
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| Class Break | |
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| |
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| Leaving the Pack Behind | |
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| |
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| Are You Depressed or Anxious? | |
| |
| |
| What Is Depression? | |
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| What Does Depression Feel Like? | |
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| Who Suffers from Depression? | |
| |
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| What Causes Depression? | |
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| |
| Smoking Away the Blues | |
| |
| |
| Get Tested Here | |
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| |
| How to Handle Depression from Quitting | |
| |
| |
| What Is Anxiety? | |
| |
| |
| What Does Anxiety Feel Like? | |
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| |
| Anxiety and Smoking | |
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| |
| Breathe In, Breathe Out | |
| |
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| Class Break | |
| |
| |
| How to Handle Anxiety Caused by Quitting | |
| |
| |
| |
| To Gain Weight or Not To Gain Weight, That Is the Question | |
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| |
| Get the Skinny | |
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| |
| I'm Not Hungry | |
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| |
| Thin Is In | |
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| Gaining Weight When You Quit | |
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| |
| I'm Twice the Person I Used to Be | |
| |
| |
| Natural Born Losers | |
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| How Not to Gain Weight | |
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| Follow Pharaoh | |
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| Where's the Beef? | |
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| Some Extra Tips | |
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| |
| Vitamins Shouldn't Smoke | |
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| |
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| Let's Get Physical | |
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| The Benefits of Exercise | |
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| Only the Best Will Do | |
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| |
| There's More Than One Type | |
| |
| |
| Getting Ready | |
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| |
| Walk First, Then Run | |
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| Give Yourself the Run Around | |
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| Some Other Aerobic Exercises | |
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| |
| Pump Yourself Up | |
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| How Boring! | |
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| Home Alone | |
| |
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| Class Break | |
| |
| |
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| Getting a Grip on Stress | |
| |
| |
| What Is Stress? | |
| |
| |
| Road Signs | |
| |
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| Stress and Cigarettes | |
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| Go to the Source | |
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| The Little Things | |
| |
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| Stress Busters | |
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| |
| |
| Let's Talk About It: Groups and Chats | |
| |
| |
| What's a Computer? | |
| |
| |
| Sites That Help You Quit | |
| |
| |
| www.drkoop.com | |
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| |
| All About about.com | |
| |
| |
| www.lungusa.org | |
| |
| |
| The Quit Net | |
| |
| |
| wehaveonetoo.com | |
| |
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| The Grammy Section | |
| |
| |
| Get Outraged | |
| |
| |
| Get the Whole Truth | |
| |
| |
| Get Political | |
| |
| |
| Gene's Smorgasbord | |
| |
| |
| Sites for Kids | |
| |
| |
| www.burnout.org | |
| |
| |
| Quit 4 Life | |
| |
| |
| www.tobaccofreekids.org | |
| |
| |
| More Stuff | |
| |
| |
| All Those Documents | |
| |
| |
| Unveil the Screen | |
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| |
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| Breaking Up Is Hard to Do | |
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| |
| |
| Smoke and Mirrors | |
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| Their Side of the Story | |
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| |
| The Truth and Nothing but the Truth | |
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| |
| Use Your Imagination | |
| |
| |
| Freebies | |
| |
| |
| Saturday Morning Cartoons | |
| |
| |
| Too Much Television Is Bad for Your Eyes | |
| |
| |
| Kid Stuff | |
| |
| |
| What the Documents Say | |
| |
| |
| More Evidence | |
| |
| |
| What the Experts Have to Say | |
| |
| |
| What's Being Done About It | |
| |
| |
| |
| Keeping an Eye on Your Kids | |
| |
| |
| It's an Open Door | |
| |
| |
| The $100,000 Questions | |
| |
| |
| Now What? | |
| |
| |
| Fitting In | |
| |
| |
| Anxious Moments | |
| |
| |
| Being Duped | |
| |
| |
| More Ammo | |
| |
| |
| Dollars and Sense | |
| |
| |
| QandA | |
| |
| |
| Is Your Kid Addicted? | |
| |
| |
| Reasons to Quit | |
| |
| |
| Create a Smoke-Free Environment | |
| |
| |
| How to Help Them Quit | |
| |
| |
| |
| Slips and Relapses | |
| |
| |
| Get Rid of 'Em | |
| |
| |
| Playing Detective | |
| |
| |
| Stress | |
| |
| |
| Loneliness and Depression | |
| |
| |
| Anger | |
| |
| |
| Quitting One Step at a Time | |
| |
| |
| The Temptations | |
| |
| |
| Class Break | |
| |
| |
| |
| The Road Ahead: Long-Term Goals for Total Health | |
| |
| |
| A False Sense of Security | |
| |
| |
| Supporting Yourself | |
| |
| |
| Recognizing Your Progress | |
| |
| |
| A Watchful Eye | |
| |
| |
| Class Break | |
| |
| |
| Where They Ended Up | |
| |
| |
| |
| Troubleshooting Guide: Tips for Overcoming Obstacles to Quitting | |
| |
| |
| Living with a Smoker | |
| |
| |
| Feeling Depressed | |
| |
| |
| Gaining Weight | |
| |
| |
| I'm Losing My Motivation | |
| |
| |
| I Can't Stop Thinking About, Cigarettes | |
| |
| |
| Holiday Time | |
| |
| |
| My Friends and Family Don't Understand | |
| |
| |
| Appendixes | |
| |
| |
| |
| Glossary of Terms | |
| |
| |
| |
| Quit-Smoking Resources | |
| |
| |
| Index | |