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Tobacco & Nicotine Use Cessation

Why it matters
Quitting tobacco & Nicotine—whether cigarettes, cigars, or vaping, chew, etc —significantly lowers the risk of lung disease, heart disease, stroke, and many cancers.

Danger of smoking
Smoking remains one of the leading preventable causes of illness and death in the United States.

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Health effects
Even if you’ve smoked or used tobacco for years, your body begins to heal within hours of quitting.
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Quitting isn’t easy—but it’s possible with the right support, planning, and persistence.

Benefits of quitting

checkmark Within 20 minutes, heart rate and blood pressure begin to drop.

checkmark Within 2 weeks to 3 months, circulation and lung function improve.

checkmark Within 1 year, your risk of heart disease is cut in half.

checkmark Within 5 years, stroke risk is similar to someone who has never smoked.

checkmark Within 10 years, lung cancer risk is cut by about half.

A person snapping a cigarette in half indicating they are quitting smoking.
a table describing the benefits of quitting tobacco use.

Tips to help you quit

  • Set a quit date. Choose a realistic date within the next 2 weeks and mark it on your calendar.
  • Know your triggers. Identify situations, emotions, or people that make you want to smoke.
  • Use nicotine replacement or medication. Patches, gum, lozenges, and prescription aids can reduce withdrawal symptoms. Nicotine replacement therapy is a covered benefit under Medi-Cal. Talk to your doctor about quitting today.
  • Build a support system. Tell family, friends, or coworkers about your plan to quit and ask for encouragement.
  • Replace the habit. Try deep breathing, walking, or chewing sugar-free gum when cravings hit.
  • Seek professional help. Free counseling and quitlines can double your chances of success.

Need help right now? Call 1-800-QUIT-NOW (1-800-784-8669) for free, confidential support.

Self-Assessment: Am I ready to quit smoking?

Instructions:
Answer the questions below to reflect on your readiness to quit and current tobacco use habits. Use the tips above to set realistic goals for quitting and staying smoke-free.

Notice: This survey was developed by Health Plan's Health Education department using these resources: CDC Quit Smoking, Smokefree.gov,  California Smokers’ Helpline, and  American Cancer Society Quit Support. If you have any questions, please contact the Health Education Department: healtheducation@hpsj.com

 

1. 
How soon after walking do you use a tobacco product? (Cigarettes, chew, vape)

2. 
How many times have you tried to quit before?

3. 
How confident are you in your ability to quit for good?

4. 
Do you currently use nicotine replacement (patch, gum, lozenge) or medication to help you quit?

5. 
Do you have supportive family, friends, or coworkers encouraging you to quit?

6. 
Have you identified your triggers to wanting to use tobacco products (stress, social settings, etc.)?

7. 
Have you talked with your healthcare provider about quitting options or medications?

 

 

Posted on January 15th, 2026 and last modified on May 18th, 2026.

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