Be healthy

Tobacco use is one of the most preventable risk factors associated with your health and has a great impact on your healthcare costs. With our Blue Care individual benefits plans, non-tobacco users qualify for lower premiums than tobacco users. However, if you use tobacco and want to quit, we can offer our expertise and support in your efforts to become tobacco-free. This benefit also is available with some group benefit plans.

Our "be smoke-free" Program is a comprehensive 90-day program that includes telephone counseling, visits with a "be smoke-free" Network Provider and medication and/or nicotine replacement therapy. Deciding to become tobacco-free is a personal choice, and can be difficult - start your tobacco-free life with our "be smoke-free" Program.

Regardless of benefit coverage, the information below can be of help to anyone who has decided to be smoke-free.

An excellent first step is to look at 12 questions that can help you determine if your smoking is a physical addiction, a psychological addiction or a habit. Read these "Why do I smoke?" questions. (Opens in Adobe Acrobat.) to help guide you as you work to become smoke-free. Also consider the following ideas:

Set a quit date

Select a date that works best for you. The date should give you enough time to get ready to quit, but not so much time that you lose motivation. Consider choosing a date that has special meaning to you, such as your birthday.

Change your environment

Get rid of all your cigarettes, matches, lighters and ashtrays. As for the ashtray in your car -- use it for collecting change. Don't let people smoke or use tobacco in your home or in your car.

Anticipate and plan for quitting challenges

The first three months of being smoke-free may be the most challenging time for you. You may experience feelings of withdrawal (mood swings, nervousness, etc.) as your body adjusts to being smoke-free. Know these symptoms will go away with time.

Change your habits

• Spend as much time as possible where smoking is not allowed.
• Avoid people who smoke and smoke-filled places when you are having cravings.
• Avoid drinking alcohol and caffeinated beverages like coffee, tea or sodas -- they lower your chances of success.
• Change your daily routine to break your habits and patterns. For example, instead of smoking after a meal, get up from the table and brush your teeth or go for a walk.
• Participate in activities that require you to use your hands, such as gardening, chores or hobbies.

Get support and encouragement

• You have a better chance of quitting if you have support.
• Tell your family, friends and coworkers about your plan to quit and ask them for their support and patience.
• Ask a friend or family member who smokes to quit with you.
• Ask your family members and friends not to smoke around you.
• Use a quitline for telephone counseling.
• Find a local smoking cessation support group. You can call any of the national groups listed on the main be smoke-free page of this website or your local hospitals for a support group in your area.

Focus on You!

• Use the power of positive thinking and focus on how much healthier you are going to be -- and how much better you will be able to breathe, smell and taste.
• Don't worry about gaining weight. Focus on eating healthy.
• Plan something enjoyable each day.
• If you feel the urge to smoke, stop and think about all the reasons you want to quit -- then take a walk, eat a healthy snack or talk to a friend or counselor.
• Reward yourself for quitting. After a month, treat yourself to dinner and a movie. After six months, buy a new outfit or a new golf club -- or go fishing. You deserve to celebrate the smoke-free you!