What is a Pack Wrap?
A pack wrap is a tool used to obtain a baseline of your smoking behavior. It will help you identify your triggers to smoke. They are also a way for us to calculate your daily dose of nicotine.
Instructions for Using Pack Wraps
Wrap the pack wrap around your pack of cigarettes and secure with a rubber band. Be sure to carry a pencil with you. BEFORE lighting up, unwrap the pack wrap and record:
• The time of day.
• What you were doing that triggered the urge to smoke (activity).
• What you are thinking or feeling that triggered the urge to smoke.
• Rate the need for the cigarette on a scale of 1 to 5.
1 = would not have missed it
2 = less than average need
3 = average need
4 = stronger than average need
5 = can’t do without
What is a trigger?
A trigger is an activity, thought, or feeling which precipitates craving for a cigarette.
Here are two examples:
You are waiting for a bus that is now 20 minutes late. You are feeling impatient. Waiting and feeling impatient causes an urge to smoke.
You have just handed in a project to your boss. You feel pleased with yourself. You think, “I deserve a reward,” and you light one up.
Examples of activities: driving, coffee break, end of a meal, socializing, talking on telephone, and reading.
Examples of feelings: bored, edgy, anxious, happy, nervous, sad, relaxed, energetic, irritated, and frustrated.
Because smoking is so automatic, it may be hard initially for you to identify your feelings.
The trigger (thought or feeling) occurs before the craving but you light up so quickly the trigger is masked.
The nicotine then reduces any unpleasant feelings (or enhances pleasant ones) and you are left with the feeling that it was just a craving. |
