Tobacco Cessation


Quitting tobacco use is a journey that requires support and tools to help you be successful. The more often you try, the more likely you are to succeed. Studies show that when you try two methods at once, you increase the likelihood of success. For example, you may want to join a smoking cessation class and use nicotine gum or the nicotine patch at the same time.

Tips to Help You Quit

  • Build a support network of family, friends and coworkers.
  • Set a Quit Day and stick to it.
  • Before your Quit Day, throw away all of your cigarettes, lighters, ashtrays, promotional items and other tobacco-related materials. (Don’t just hide them or put them in storage, where they’re easy to retrieve.)
  • Keep track of how much you spend on cigarettes. Set aside your daily cigarette money and use it to buy a reward after your first smoke-free year. That extra $1,000 can buy a pretty nice reward!
  • Clean your house and car windows, air out the house and clean drapes and furniture. Get rid of as much of the tobacco smell as possible.
  • On or near Quit Day, make an appointment with your dentist to have your teeth thoroughly cleaned and checked. Brush your teeth immediately after every meal.
  • Keep something handy to replace the cigarette in your fingers: Hold a pencil or play with a paper clip or a rubber band.
  • Some smokers have an urge to eat when they quit. This won’t last forever. When you get hungry, drink water or chew gum. If you must eat, snack on nutritious, low-calorie snacks like vegetable sticks or fruit.
  • Be more active — work on projects, hobbies or house/yard work. Idle time is when the urge is the strongest.
  • Exercise regularly. If you aren’t used to exercising, start a moderate exercise program, like walking, swimming, bicycling, playing sports or any exercise that is moderate and fun. Check with your physician first, and start gradually.
  • Whenever you get an urge to smoke, remember that the urge will soon go away, whether you smoke or not. Distract yourself by focusing on something else.
  • Learn some form of deep relaxation, such as meditation, visualization or progressive muscle relaxation. Practice it daily, especially when you have a strong urge to smoke.
  • Avoid alcohol while you’re quitting, especially if you usually have a cigarette with every drink.
  • Think of other things that trigger you to light up a cigarette — avoid them as much as you can, or at least be aware of your triggers and consciously begin another activity as an alternative to smoking.
  • If your spouse, a family member or coworkers smoke, try to get them to quit at the same time. Quitting as a team can double your chances of success. If they don’t quit, develop a plan for how to cope with their smoking and ask them not to smoke in front of you.
  • You will have withdrawal symptoms, because nicotine is addicting. Symptoms may include nervousness, irritability, temporary depression, dry mouth and cough. Remember that these withdrawal symptoms will go away in a few weeks.

If you slip, you are not a failure. Take it one day at a time. If you slip today, tell yourself you will quit again tomorrow. Keep track of your slips and successful days on a calendar. Remember, studies show that the more often a smoker tries to quit, the more likely he or she is to succeed.

You have a cleaner, healthier life ahead.

Helpful Resources

Did You Know?

With the Vitality wellness program, you can earn points that lead to gift card rewards for declaring you are Tobacco Free each year or by completing the Living Smoke Free Program. Associates enrolled in the Regions Medical Plans are eligible to participate in Vitality at no cost. To learn more, read the Vitality Quick Guide and How to Earn Vitality Points or visit the Vitality page to sign up today!

Need Help?

Contact the HR Connect Team at 1-877-562-8383.