Researchers at the Minnesota Heart Program, in conjunction with Swedish scientist Karl Olav-Fagerstrom, developed this test to help smokers identify how physically dependent they are on nicotine and to determine how much of their smoking is intertwined with other activities, including eating, socializing, drinking and being under stress.
1. How soon after you wake do you smoke your first cigarette?
a. More than an hour (1 point).
b. In 30 minutes to an hour (2 points).
c. Almost right away -- within 30 minutes (3 points). For the following questions: 1 -Not at all, 2 - Somewhat, 3 - Very much. Circle the number that applies.
How much do you enjoy smoking:
2. After eating?1 2 3
3. While relaxing at the end of the day?1 2 3
4. Around other smokers?1 2 3
5. With an alcoholic drink?1 2 3
How difficult is it to keep from smoking:
6. After eating?1 2 3
7. Right after you wake up?1 2 3
8. While drinking alcohol?1 2 3
9. When you are under pressure (work piles up, driving in traffic)?1 2 3
10. Around other smokers?1 2 3
11. Where it is forbidden (office, church, library, movie theater)?1 2 3 For the following questions: 1 -Almost never, 2 -Sometimes, 3 - Almost always.
How often do you smoke a cigarette:
12. After eating?1 2 3
13. While relaxing1 2 3
14. After an argument or when you're upset?1 2 3
15. With an alcoholic drink?1 2 3
16. When you're hungry but can't eat for a while?1 2 3
17. Almost immediately if you haven't been able to smoke for an hour?1 2 3
18. Around smokers?1 2 3 Scoring
Physical dependence. How much does your body rely on nicotine? Add up the scores on questions 1, 7, 11 and 17. A score of 10 to 12 indicates a high dependence on nicotine, 7 to 9 suggests a moderate dependence, and 4 to 6 indicates a light dependence on nicotine. Smokers with high scores might find it helpful to gradually decrease the amount of nicotine -- either by cutting down on cigarettes, switching to low-tar, low-nicotine brands, or asking a physician about using the nicotine containing chewing gum Nicorette (available only by prescription). Weight gain. Will eating be a problem after quitting? Add up scores on questions 2, 6, 12 and 16. A score of 10 to 12 indicates that overeating may be a problem during quitting, scores of 7 to 9 suggest a more moderate problem and 4 to 6 indicates that overeating probably won't be a problem. People with high scores may want to increase exercise (studies show physical activity usually diminishes during quitting) and limit the amount of sweet foods, since withdrawal from nicotine seems to increase the desire for sweets. Another alternative: use a sugar substitute. Stress. Will stress help push you back to smoking? Add up scores on questions 3, 9, 13 and 14. Scores of 10 to 12 suggest that smoking probably helps cut stress for you, a score of 7 to 9 indicates that you don't necessarily smoke to handle stress, and scores of 4 to 6 suggest that you don't smoke to handle stress. High scorers in this category might be interested in learning deep breathing and relaxation exercises. Increasing physical activity is another way to cut down on stress and tension. Social Smoking. Does being around other smokers increase your likelihood of smoking? Add up scores on questions 4, 10 and 18. Scores of 8 to 9 means that you are likely to smoke around other smokers, a score of 6 to 7 means you're somewhat tempted, and a score of 3 to 5 suggests that smoking by others has little effect on you. Alcohol and Smoking. Will drinking help prompt you to smoke? Add up scores on question 5, 8 and 15. A scores of 8 to 9 indicates that when you drink you smoke, a score of 6 to 7 suggests that you are likely to smoke when you drink, and a score of 3 to 5 suggests that drinking and smoking are not linked for you.