Q1. I know there are a lot of ways to quit smoking . . . but how do I know which way is right for me or for someone I care about who smokes?

A1. The right method is different for everyone. Some of them include: Quitting cold turkey; trying a nicotine replacement (such as gum or a patch); prescription medications; and stop-smoking programs. A doctor's advice and support is a healthy way to get started on the path to a smoke-free life.

Q2. I've tried to quit smoking with self-care products, but have not had much success quitting on my own. What should I do?

A2. Quitting smoking is difficult. In fact, nicotine is considered to be more addictive than heroin by many scientists. If you are serious about quitting, talk to your doctor and ask for support and advice about which method(s) may work best for you. There are a number of self-care options. Here are some guidelines to consider:

Commit to your personal reasons to quit, write them down, and share them with family and friends. Choose the best possible time to quit. Don't quit when you know you'll be under a lot of stress or in places where you usually smoke.

Avoid your "triggers," which are the activities, places and times of day that make you long for a cigarette. Replace them with a healthy hobby. You'll not only want to keep busy, you'll also want to take special care of yourself. Knowing that you will have withdrawal symptoms, getting exercise, drinking lots of water, and eating right may help you feel better.

Q3. I've been smoking for years. Would it really help to quit now, or is it too late?

A3. After one year off cigarettes, the excess risk of heart disease caused by smoking is reduced by half. After 15 years of abstinence, the risk is similar to that of people who've never smoked. In 5 to 15 years, the risk of stroke for ex-smokers returns to the level of those who've never smoked. Male smokers who quit between ages 35 and 39 add an average of five years to their lives. Female quitters in this age group add three years. Men and women who quit at ages 65 to 69 increase their life expectancy by one year.

Q4. I know that smoking is very unhealthy for me, and I've tried to quit many times. Are there any programs that have proved to be more successful than others?

A4. The reason there are so many types of smoking cessation programs available is that there isn't one magic solution that will help everyone. It's important to keep trying programs until you find the one that works for you. In one study reported in Employee Benefit News, a smoker cost his employer (including sick days, cigarette breaks, additional cleaning, property loss, life insurance, and health insurance) $7,064 each year. That's $5,087 more than a nonsmoker.

Q5. My teenager smokes. How can I send a clear message to her that smoking is terrible for her health?

A5. It's never easy to watch someone you love hurt themselves through smoking. Here are some suggestions from the American Heart Association on how to help your teenager: Set a good example by not using tobacco and give clear, consistent messages about the dangers of tobacco to your children. Provide your children with a tobacco-free environment at home. Support coordinated school health programs and insist that they include tobacco-use prevention education.

If you are a parent who smokes, but still wants to keep your kids from starting up, consider the following:

• Offer suggestions on how your child can refuse cigarettes from friends.
• Clearly explain why you do not want your child to smoke.
• Discuss with your child the health risks of smoking.
• Tell your child how much you spend on cigarettes.
• If you are trying to quit, ask for your child's support.

Q6. I've heard that secondhand smoke can be dangerous. Is that true?

A6. Yes. Secondhand smoke is the smoke exhaled from the lungs of smokers and the smoke that comes from the burning end of a cigarette, cigar or pipe. The smoke from the burning end of a cigarette has many harmful chemicals. Secondhand smoke causes about 3,000 deaths each year from lung cancer in people who don't smoke. Children who breathe secondhand smoke are more likely to suffer from pneumonia, bronchitis, and other lung diseases.

Q7. How do I assess my risk factors?

A7. Take a health assessment — As part of your UPS-sponsored health plan benefits, UPSer's and their spouses covered by the flexible benefits plan can take a health assessment that offers an in-depth assessment of your lifestyle and factors that impact your health status.

Q8. I know the cost of cigarettes adds up, but is it really enough to make a difference in my checking account?

A8. Yes. Smoking is not only a dangerous and destructive habit; it's also an expensive one. Smokers who smoke a pack a day (at $4 a pack) are spending $1,460 per year on cigarettes. At two packs a day, that's $2,920 up in smoke each year.

Sources: American Council on Science and Health, 2004; American Heart Association, 2004; American Lung Association, 2004, www.philipmorrisusa.com, 2005