Article: You're hopefully not smoking anymore if you're chewing nicotine gum. But, you are still addicted to nicotine and its stimulant effects. That means cravings. Physical cravings usually last less than five minutes, so try to wait them out by distracting yourself, delaying the urge, or engaging in an activity. Try out coping mechanisms and find one that works for you. One tip is to take 10 deep breaths (or count to 10), walk to the sink for a glass of cold water, and slowly drink it until the craving passes. Try going for a walk, washing dishes, cleaning, or gardening. Call a friend for support or meditate. Alternatively, keep an interesting book with you. Pick up the book with a pen or highlighter and read when you feel a craving, taking notes and occupying your mind. You might be surprised to learn that only a small number of nicotine gum users meet the standard of physical addiction. This doesn't mean you don't have a habit, and some users do get withdrawal symptoms. But it's more likely that your habit is psychological. You might be chewing because you feel anxious, nervous, or out of sorts without it. Constant chewing of nicotine gum may be an oral fixation for you. Try something else in its place, like gum without nicotine or a peppermint. Try chewing on ice shards, mastic gum (made from plant resin), or honeycomb. You can also engage your mouth by eating a healthy snack. Chew on some carrots, celery, or cucumber. Keep in mind that chewing tobacco is NOT a good alternative, as it has many of the same cancer-causing ingredients as cigarettes. The human brain is crafty and can justify just about anything. You may find yourself thinking, "What's the harm in just one piece today?" This is a rationalization and can derail your efforts to quit. Learn to spot these thoughts and suppress them. A rationalization is an excuse. It is an attempt to create reasons for doing something you know, deep-down, you really shouldn't do. It is a form of self-deception. Watch out for rationalizations like, "What's the harm in just one?" "I'm in control; I can stop any time I want," "Today is an exception, I'm having a really stressful day," or "Chewing is my only way of coping." When you recognize a rationalization, remind yourself why you want to quit chewing in the first place. Review your reasons. Write them down and carry them in your pocket, if need be. Studies show that regular exercise can reduce the negative effects of nicotine withdrawal. Working out will blunt your cravings and release feel-good endorphins, but also focus your mind on the activity and away from the gum. Aim for at least 150 minutes of moderate exercise per week or 75 minutes of vigorous exercise. Do exercises you enjoy. This might be walking, running, swimming, cycling, or weight training. Consider joining an exercise class, like yoga, pilates, or aerobic dance. You might even take up a team sport in a rec league, like basketball, hockey, or softball. Everyone who's hooked on nicotine knows that they have weak moments things, experiences, places, or people that will trigger your craving for nicotine. And certain times and places are worse than others. Do you have more cravings when you're with smoker friends, for example, or socializing at a bar? These are your high-risk situations. These triggers could cause you not only to chew gum when you're trying to quit, but even start smoking again. Avoid, avoid, avoid. Spend your work breaks somewhere else if you get cravings while your friends smoke. If you get cravings at bars, go out less frequently or find alternate venues like coffee shops. Do you have the urge to chew after meals? Since you still have to eat, consider chewing on a toothpick instead. If you find you want to chew or smoke when you're stressed, bored, or anxious, it is important you find more productive ways to relieve these feelings. Try journaling about how you are feeling to relieve anxiety. Pick up a new hobby to prevent boredom and keep your brain occupied so you don't have time to think about cravings.
Question: What is a summary of what this article is about?
Wait out cravings. Find a substitute for gum. Learn to spot and reject rationalizations. Exercise regularly. Avoid high-risk situations.

There are many tables that have information on the average bond energies for a specific bond. These tables can be found online or in a chemistry book. It is important to note that these bond energies are always for molecules in a gaseous state. For our example, you need to find the bond energy for an H-H bond, a Br-Br bond, and an H-Br bond. H-H = 436 kJ/mol; Br-Br = 193 kJ/mol; H-Br = 366 kJ/mol. To calculate bond energy for molecules in a liquid state, you need to also look up the enthalpy change of vaporization for the liquid molecule. This is the amount of energy needed to convert the liquid into a gas. This number is added to the total bond energy. For example: If you were given liquid water, you would need to add the enthalpy change of vaporization of water (+41 kJ) to the equation. In some equations, you may have the same bond broken multiple times. For example, if 4 atoms of hydrogen are in the molecule, then the bond energy of hydrogen must be counted 4 times, or multiplied by 4. In our example, there is only 1 bond of each molecule, so the bond energies are simply multiplied by 1. H-H = 436 x 1 = 436 kJ/mol Br-Br = 193 x 1 = 193 kJ/mol Once you have multiplied the bond energies by the number of the individual bonds, you need to then sum all of the bonds on the reactant side. For our example, the sum of the bonds broken is H-H + Br-Br = 436 + 193 = 629 kJ/mol. Just as you did for the bonds broken on the reactant side, you will multiply the number of bonds formed by its respective bond energy. If you have 4 hydrogen bonds formed, you would need to multiply that bond energy by 4. For our example we have 2 H-Br bonds formed, so the bond energy of H-Br (366 kJ/mol) will be multiplied by 2: 366 x 2 = 732 kJ/mol. Again, like you did with the bonds broken, you will add up all of the bonds formed on the product side. Sometimes you will only have 1 product formed and can skip this step. In our example, there is only 1 product formed, so the energy of the bonds formed is simply the energy of the 2 H-Br bonds or 732 kJ/mol. Once you have summed all of the bond energies for both sides, simply subtract the formed bonds from the broken bonds. Remember the equation: H = H(bonds broken) - H(bonds formed). Plug in the calculated values and subtract. For our example: H = H(bonds broken) - H(bonds formed) = 629 kJ/mol - 732 kJ/mol = -103 kJ/mol. The final step to calculating bond energy is to determine whether the reaction releases energy or consumes energy. An endothermic (one that consumes energy) will have a final bond energy that is positive, while an exothermic reaction (one that releases energy) will have a negative bond energy. In our example, the final bond energy is negative, therefore, the reaction is exothermic.
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One-sentence summary --
Look up the bond energies of the bonds in question. Multiply the bond energies by the number of bonds broken. Add up all of the bond energies of the broken bonds. Multiply the bond energies by the number of bonds formed. Add up all of the formed bond energies. Subtract the formed bonds from the broken bonds. Determine whether the entire reaction was endothermic or exothermic.