Quick Guide to Quit Smoking in the New Year
By Grace Huang, Benefits Analyst
One of the most common New Year’s Resolutions is to quit smoking. Since nicotine is extremely addictive, we know that it’s extremely hard to stop smoking. Most people end up trying a few times before they succeed, so don’t get discouraged. Smoking leads to cancer, heart attacks, stroke, and lung disease (which can lead to death). Considering all of these negative effects on your health, there are plenty of reasons to stop smoking.
GOOD NEWS! Our Plan’s Prescription Drug coverage covers prescription drugs used to stop/reduce smoking or the use of other tobacco products or to treat/reduce nicotine addiction, dependence, or cravings. Covered Medical Expenses include charges for any necessary treatment, service, or supply, including counseling, hypnosis and other therapies. (See “Tobacco Use” on page 80 of
Whether it’s your first attempt or your fifth, follow the tips below to help you succeed once and for all:
Before you quit: Prepare yourself
Think of all the reasons you want to quit and write them down
Identify your habits and triggers
Think of some alternatives to smoking
Set a quit date and try to stick to it
Prepare yourself for withdrawal symptoms
Chat with those who have been successful at quitting. Share your challenges and seek advice
When you quit: Methods and Steps
There are many ways to quit smoking, so find the best method that works for you.
You can stop gradually or quit cold turkey.
You can try self-help methods, programs, clinics and groups, and even hypnosis.
You may also consult with your doctor and try nicotine gum, patches, nasal spray or inhalers.
Don’t forget that many of these methods are covered under our U.S. Health Plan.
After you quit: Maintenance
Track your physical progress
Reward yourself using the money that you have saved
Keep your hands busy and keep gum or other substitutes nearby
Exercise often and learn relaxation techniques
Socialize with nonsmokers, go to smoke-free places, and make your house a smoke-free zone as well
Regardless of what treatment option you decide on, the steps below will help you meet your goal:
Discard all cigarettes, matches, lighters, and ashtrays
Change up your routine so that you don’t smoke when you normally would
Talk to friends and family; tell them that you’re quitting so they can help keep you accountable and offer support
Avoid smoking areas and other smokers
Be mindful of caffeine, alcohol, and any other beverage that you tend to associate with smoking
Take it one day at a time
Keep a journal to log all your temptations and how you dealt with them. It’s alright if you slip up, but don’t let that deter you. Just cut yourself some slack and get back on track. Frequently remind yourself why you are quitting, think of all the positive benefits of not smoking, and stay focused on your commitment. Best of luck to those of you who resolve to quit smoking in the New Year!
To learn more about Smoking/Tobacco Cessation, please visit