Carebridge Fall & Winter 2013 CONNECTS! · These days, charities and fundraisers (groups that solicit funds on behalf of organizations) use the phone, face-to-face contact, email,

Fall & Winter 2013

Managing Your Work and Personal NeedsCONNECTS!Carebridge

The Affordable Care Act:Frequently Asked Questions

Before Giving to a Charity

Handling Holiday Stress

Considerations for Grandparents Raising their Grandchildren

Ready for Retirement?

Strategies to Quit Smoking

Carebridge provides

support with the personal and family issues so common in contemporary life. Your

benefit provides free confidential EAP consultations with a professional behavioral health clinician skilled in

your area of concern as well as telephonic work-life assistance related to: child care, parenting, educational

guidance, relocation, time management, adoption, money management, travel and expatriate information, and consumer information. Call 1-800-437-0911 or

contact [email protected] to request assistance.

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What is the Affordable Care Act?The Affordable Care Act is sometimes called the “ACA” or “Obamacare” and is also sometimes referred to by its full name: The Patient Protection and Affordable Care Act. The Affordable Care Act increases access to health insurance coverage for all Americans. The law makes health insurance more afford-able for many people, expands Medicaid for low-income Americans, and prevents denial of insurance coverage for pre-existing conditions. There are financial penalties for those who do not obtain insurance. People with no income or who have low incomes may qualify for subsidized insurance. What is the Healthcare Exchange or Marketplace?Starting October 1, 2013, you will be able to enroll in health insurance through your state’s Health Insurance Marketplace (previously termed Health Insurance Exchange) for coverage beginning January 1, 2014. Through the Marketplace, you can purchase private health insurance or apply for Medicaid. Each state has its own Marketplace online where you can get information and submit insurance and financial assistance applications. Each state also offers a toll-free hotline.

How do I know which state exchange to enroll through?

You need to enroll in the state where you have legal residency. This usually means that you will enroll in the state you live in or the state you use for your legal address. If you are not sure, contact the marketplace in the state where you live now and ask them to help you determine which state marketplace to use.

The Affordable Care Act:Frequently Asked Questions

The following material is based upon information provided by The U.S. Department of Health and Human Services at www.heathcare.gov.

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How do I find out how to contact my state’s Marketplace?You can check online at www.healthcare.gov or call Carebridge at 1-800-437-0911.

Is everyone in the United States now eligible to apply for health insurance?Almost everyone is. In order to be eligible for benefits through the Affordable Care Act, a person must live in the U.S. and be a U.S. citizen or a lawfully present immigrant. Incarcerated individuals are not eligible.

What if I don’t speak or read English?Marketplaces are required to provide language assistance to state residents who are not able to under-stand English language materials.

What types of health insurance does my state offer?States offer four types of health plans through the Marketplace: Bronze, Silver, Gold, and Platinum. Premiums and co-pays are different for each type of plan. You may qualify for a tax credit to help with the premium and/or you may qualify for subsidies to help pay out-of pocket expenses. So it is impor-tant to check your state’s Marketplace website to review the plans that are offered as well as to see if you qualify for financial assistance.

Do I need to have health insurance?For most Americans, the answer is yes. Beginning in January 2014, most Americans will be required to maintain a minimum level of “essential health coverage” or pay a penalty. Premiums may be waived or subsidized for people with limited income. There are some exceptions to the requirement of purchasing insurance. Check with your state’s Marketplace to learn more about these exceptions.

Is there a penalty if I don’t enroll in health insurance beginning in 2014?Yes, there is a financial penalty if you do not have health insurance or qualify for exclusion.

How will the government know whether I have health insurance?Beginning in 2014, federal tax returns will include health insurance reporting.

How are pre-existing conditions handled?For most Americans, the Affordable Care Act prevents discrimination by a health plan based on pre-existing health conditions. The law prohibits insurance companies from refusing to sell coverage or renew policies because of an individual’s pre-existing conditions. Also, in the individual and small group market, it eliminates the ability of insurance companies to charge higher rates due to gender or health status.

How can I afford the health insurance premiums?The Affordable Care Act is intended to make health insurance affordable for all Americans. Through the Marketplaces, the amount each person pays for health insurance depends on a number of factors including the person’s income and eligibility for other health insurance. There are tax credits and sub-

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sidies available based on income, so those with low income are only required to pay a portion of their health insurance premiums and/or out-of-pocket costs.

Will some people be eligible for Medicaid instead of private health insurance?In states that accept federal Medicaid expansion funds, individuals and families who have incomes that are less than 138% of the poverty level will be eligible to enroll in Medicaid. In states that are not participating in the Medicaid expansion, it will be necessary to apply online or call the Marketplace directly to determine eligibility. How do I know whether to apply for private health insurance or Medicaid?

You don’t need to figure that out. All you need to do is fill out a single application through your state’s Marketplace. Your application will be reviewed and you will be informed about the type of health coverage (private insurance or Medicaid) you qualify for. You will also receive information about the different plans available to you, the costs associated with each plan and the subsidies, if any, that you qualify for.

Can I enroll in insurance through the Marketplace at any time?No, health insurance can only be purchased during open enrollment or when you have a life event change that impacts your eligibility for health insurance. For coverage in 2014, enrollment begins Oc-tober 1, 2013, and ends March 31, 2014. Coverage can start as soon as January 1, 2014.

How do I know which health insurance plan to purchase?The Marketplace allows you to compare different health insurance plans side-by-side. Factors such as premiums, deductibles, and co-pays will be shown so you can make an informed decision about which plan is best for you.

I heard that I might be eligible for a tax credits or subsidies to lower the costs of my health insurance. How do I find out more about this?The Affordable Care Act includes tax credits and subsidies to reduce the costs of coverage for some people with low incomes and some who do not have access to employer-sponsored health plans that provide essential health coverage. To learn about eligibility for tax credits and premium subsidies, visit your state’s Marketplace website.

I get health insurance through my employer already. Do I need to make any changes?No, if you already have health insurance through your work or through a family member’s job, you do not need to make any changes.

If I get health insurance through my employer already, can I switch to new insurance through the Marketplace?Employees who already have insurance may choose to purchase insurance through the Marketplace as long as they meet the Marketplace criteria for eligibility. If you are paying a large percentage of your

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household income toward insurance premiums, then you may be eligible for a tax credit to help with the cost of a plan purchased through the Marketplace. If you choose to purchase insurance through the Marketplace, you may lose your employer’s contribution, if any, toward the cost of the premium. Talk to your employer and visit your state’s Marketplace for more information.

I am currently getting health insurance through COBRA. How will I be affected?This new legislation does not affect your eligibility for COBRA or the length of time that you can stay enrolled in COBRA. You may want to check your state’s Marketplace website to see if you might be eligible to purchase your health insurance through the Marketplace instead of through COBRA in order to save money on premiums.

How are those who are on Medicare affected?Medicare plans are not on the Marketplace. However, the intention of the Affordable Care Act is to expand Medicare coverage for many health services including reforming the prescription drug “donut hole”, free preventive care and better access to cancer screenings, wellness visits, personalized prevention plans, flu shots and other vaccines.

Does the Affordable Care Act include dental insurance?Adult dental coverage is not a federal requirement at this time, although some states (California, for ex-ample) have decided to include dental coverage. Pediatric dental benefits are covered with some plans; check your state’s Marketplace website for additional information.

Does the Affordable Care Act include vision insurance?No, adult vision insurance is not a requirement of the Act. Check your state’s Marketplace website for additional information.

How will the new Act impact immigrants?Lawfully present immigrants are able to purchase health insurance though the Marketplace in their states. Immigrants with low income may also be eligible for Medicaid, but there may be a waiting pe-riod. Check your state’s Marketplace to complete an application and learn more about your choices.

This is confusing. How do I sort through my options?You can visit your state’s Marketplace at www.healthcare.gov or contact Carebridge for assistance.

Prepared by Carebridge Professionals

Carebridge services are available to covered employees and their families at no cost to them. Contact Carebridge at any time by calling 800-437-0911 or emailing [email protected].

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Before Giving to a Charity: Adapted from The Federal Trade Commission

The holidays and end of year can mean an increase in individuals considering giving to a charity as gifts and/or for tax purposes. One of the best things you can do with your money is to give some away. The payoffs of paying it forward

are great but there are a few things you should know before you do.

If you’re considering donating to a charity, do some research before you give. By finding out as much as you can about the charity, you can avoid fraudsters who try to take advantage of your generosity. Here are some tips to help make sure your charitable contributions are put to good use. For more information, visit www.ftc.gov/charityfraud.

Signs of a Charity ScamThese days, charities and fundraisers (groups that solicit funds on behalf of organizations) use the phone, face-to-face contact, email, the internet (including social networking sites), and mobile devices to solicit and obtain donations. Naturally, scammers use these same methods to take advantage of your goodwill. Regardless of how they reach you, avoid any charity or fundraiser that:

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Refuses to provide detailed

information about its identity,

mission, costs, and how the

donation will be used.

Uses high-pressure tactics like trying to get you

to donate immediately, without giving you time

to think about it and do your research.

Offers to send a courier or overnight delivery service to collect the donation immediately.

Uses a name that closely resembles that of a better-known, reputable organization.

Thanks you for a pledge

you don’t remember making.

Asks for donations in cash or asks you to wire money.

Guarantees sweepstakes

winnings in exchange for

a contribution. By law,

you never have to give a

donation to be eligible to

win a sweepstakes.

Won’t provide proof that a contribution is tax deductible.

• Ask for detailed information about the charity,

including name, address, and telephone number.

• Get the exact name of the organization and

do some research. Searching the name of the

organization online — especially with the

Charity Checklist

Take the following precautions to make sure your donation benefits the people and organizations you want to help.

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word “complaint(s)” or “scam”— is one way

to learn about its reputation.

• Call the charity. Find out if the organization

is aware of the solicitation and has authorized

the use of its name. The organization’s devel-

opment staff should be able to help you.

• Find out if the charity or fundraiser must

be registered in your state by contacting the

National Association of State Charity Officials.

• Check if the charity is trustworthy by con-

tacting the Better Business Bureau’s (BBB)

Wise Giving Alliance, Charity Navigator,

Charity Watch, or GuideStar.

• Ask if the caller is a paid fundraiser. If so, ask

these questions:

• The name of the charity they represent

• The percentage of your donation that

will go to the charity

• How much will go to the actual cause

to which you’re donating

• How much will go to the fundraiser

• Keep a record of your donations.

• Make an annual donation plan. That way,

you can decide which causes to support and

which reputable charities should receive your

donations.

• Visit this Internal Revenue Service (IRS)

webpage to find out which organizations are

eligible to receive tax deductible contribu-

tions.

• Know the difference between “tax exempt”and

“tax deductible”. Tax exempt means the

organization doesn’t have to pay taxes. Tax

deductible means you can deduct your

contribution on your federal income tax

return.

• Never send cash donations. For security and

tax purposes, it’s best to pay by check — made

payable to the charity — or by credit card.

• Never wire money to someone claim-

ing to be a charity. Scammers often request

donations to be wired because wiring money

is like sending cash: once you send it, you

can’t get it back.

• Do not provide your credit or check card

number, bank account number or any

personal information until you’ve thoroughly

researched the charity.

• Be wary of charities that spring up too

suddenly in response to current events

and natural disasters. Even if they are

legitimate, they probably don’t have the

infrastructure to get the donations to the

affected area or people.

• If a donation request comes from a group

claiming to help your local community (for

example, local police or firefighters), ask

the local agency if they have heard of the

group and are getting financial support.

• What about texting? If you text to donate,

the charge will show up on your mobile

phone bill. If you’ve asked your mobile

phone provider to block premium text

messages — texts that cost extra — then

you won’t be able to donate this way.

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Charities and the Do Not Call RegistryThe National Do Not Call Registry gives you a way to reduce telemarketing calls, but it exempts chari-

ties and political groups. However, if a fundraiser is calling on behalf of a charity, you may ask not to

get any more calls from, or on behalf of, that specific charity. If those calls continue, the fundraiser may

be subject to a fine.

Report Charity ScamsIf you think you’ve been the victim of a charity scam or if a fundraiser has violated Do Not Call rules,

file a complaint with the Federal Trade Commission. Your complaints can help detect patterns of

wrong-doing and lead to investigations and prosecutions.

“It’s impossible to be involved in all situations, but there’s no excuse not to be involved in something, somewhere, somehow, with someone. Make an ounce of difference.”

~ Richelle E. Goodrich

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The holidays, ideally a time of

peace, joy, love, and connection

with friends and family, will soon

be here. If you are like many people, the very

thought of all of the preparations you need

to make is already making you feel somewhat

stressed. Each year many of us repeatedly

promise ourselves that this year we will keep

it simple, but the illusion that we can somehow

pull off “perfect” occasions once again over-

takes us. To help make this year’s celebrations

Handling Holiday Stress

ones you’ll look back on with pleasure you may

want to consider the following tips.

Make a written plan early in the season to help manage your time and moneyDevelop a budget for gifts and stick to it! No more

than 1.5% of your gross income should be used

to buy gifts. As an example, a family with a gross

income of $55,000 should be spending no more

than $825.

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As we struggle with shopping lists and invitations,

compounded by December’s bad weather, it is

good to be reminded that there are people in our

lives who are worth this aggravation, and people

to whom we are worth the same.~ Donald E. Westlake

Keep it simple No one is perfect--and no one expects you to be.

Your food, decorations, and gifts do not need to

be elaborate or expensive. Family and friends will

relax and enjoy themselves more if your menus

and preparations do not require you to be con-

stantly in the kitchen or obsessing over each de-

tail.

Focus on meaningful traditions and gifts from the heart The best gift you can give may well be that of your time

and calm presence. As the years pass, your family will

cherish memories of shared traditions. Expensive gifts

are likely to be outgrown, broken, lost or forgotten.

Set limits If you are in the habit of saying “yes” to every re-

quest on your time, learn to politely, yet firmly,

say “no.” Prioritize what is most important to you

and concentrate on those things. Get plenty of

rest, eat healthy meals, and observe usual family

routines .

These are all helpful ways to keep stress under

control and avoid illness, both of which can tar-

nish holiday celebrations. Make time for yourself

and keep your sense of humor. Humor is one of

your most valuable coping mechanisms.

Copyright © 2013 Carebridge Corporation

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Have you talked with a grandparent lately about how they spend their time?

Chances are, you’ll learn that many grandpar-

ents are taking an active role in raising their

grandchildren. According to the U.S. Census

Bureau, the number of grandkids living with

a grandparent has risen over 64 percent in the

past two decades. In many families, this is due

to economic necessity and the increase in mul-

tigenerational living arrangements. In other

families, it is because the child’s parents are not

assuming parenting responsibilities due to sig-

Considerations for Grandparents Raising their Grandchildren

nificant emotional, physical and sociological

concerns. In these situations, the grandparent(s)

step up to help. Grandfamiles is the term that de-

scribes families in which a grandparent takes the

lead in raising the grandchild or children. Such

grandparents need to be aware of several issues.

Stay HealthyBecause grandparents are older than when

they raised their own children, they may have

less stamina and energy to keep up with the

activity level of young children. Chronic health

conditions and physical limitations may create

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additional challenges for a grandparent caring for

a younger one. Grandparents need to prioritize

their own self-care. Keeping physically active,

relaxing, eating healthy well-balanced meals,

limiting alcohol, and making time for fun, and

humor are all important. Seeking activities to do

by oneself and together with the grandchildren

can help keep one healthy.

Know Your Financial SituationGrandparents don’t generally plan for meeting the

financial needs of raising children at a later stage

in life. The added responsibilities of taking care of

even one additional person can disrupt a personal

or family budget that worked just fine prior to

becoming a grandfamily. It is important to closely

examine financial figures to identify financial gaps

and then work towards creating a new budget to

resolve the gaps. Resolution may come through

communication with government and community

agencies to find assistance in meeting the basic

needs of one’s grandchildren. Many grandparents

feel embarrassed to acknowledge that they don’t

have the resources to provide for the new fam-

ily arrangement adequately on their own. As a

result, the stress of trying to make ends meet can

also result in a decline in physical and emotional

wellbeing. It is important to acknowledge your

situation and feelings with money management

experts and social service providers so they can

empower you with options to plan for both the

short and long term.

Identify Helpful ResourcesThe days of knowing who to call for help in

finding a resource related to raising a child have

long past for most grandparents. This means

dedicating one’s self to identifying resources to

help with parenting concerns such as:

• Education

• Childcare

• Healthcare

• LegalDocuments

• Recreation

• Housing

• ParentingSkills

In addition, grandparents will benefit from

establishing friendships with other grandparents

who are raising their grandchildren. Other

parents are often happy to include grandparents

in social gatherings involving the children when

they are made aware of the living situation.

Staying informed and aware of resources is

critical to being an involved grandparent.

Carebridge EAP and Work Life Services can

assist with life management issues includ-

ing those impacting grandfamilies. Contact

Carebridge to find out what services are available

to you and your grandchild in your community,

including financial, legal, educational, recreational,

and counseling services.

Prepared by Carebridge Professionals 2013

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Most of us spend more than we need

to for a lot of things. If you really

can afford luxuries such as gour-

met teas or designer clothing and still save for your

future, you’re lucky. However, if you’re struggling

to meet the financial goals you’ve set for your

retirement; it’s time to look for ways to cut expens-

es—daily, monthly, and long-term.

Start by seeing if you’d benefit from these

big cost-cutting strategies.

Refinancing and debt consolidation If you’re paying high interest on a mortgage

and you plan to stay in your home for a few

years, consider refinancing. Be sure to do your

homework to avoid closing costs that might

make the move less attractive financially. Check

out AARP’s Mortgage Refinance Calculator

under “Money/Tools”.

Reduce your credit card debt. Call the bank and

Tools to Achieve Peace of Mind From AARP

READY for RETIREMENT?

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try to negotiate lower finance charges. Then

pay down the debt as fast as you can, start-

ing with the high-interest debt. (See AARP’s

financial publication, ‘Managing Debt’) and

use AARP’s debt consolidation and payoff

calculators.

It’s easy to spend money without realizing how

much it adds up to over a week, a month or a

year. So, to make other cuts in your expenses,

try reviewing what habits, like eating lunch

in a restaurant every day or buying expensive

clothes, can add up to in the course of a year.

Here are some places to look for cuts.

Meals and EntertainmentAmericans love to eat out, whether it’s a daily

breakfast at a pricey coffee shop or fast-food

dinners when you feel too tired to cook. Keep

track of where you’re eating your meals and

what they cost. Bringing your lunch to work

and cooking your meals for dinner are good

ways to reduce food expenses on a regular

basis. Movie fans can save money by renting

DVDs or streaming movies online, instead

of paying admission to the theater and eating

that expensive popcorn. (Streaming video on

the Internet can even replace your cable, if you’re

tech-savvy.)

Household and Transportation ExpensesCable television, phone service—including your

cell phone—and Internet service can add up to

a tidy sum every month. Make sure you have the

most economical plans available. If you’re in an

area with more than one provider, comparison-

shop. Energy costs are climbing and will probably

continue to do so. Do an energy review of your

home. Plug up drafty windows and doors with

weather-stripping, insulate them with blinds or

curtains, and then turn down the thermostat by

a couple of degrees in the winter. Consider solar

heating and cooling if it’s feasible where you live.

If you have central air, try to use it less. Install

ceiling fans or a dual zone thermostat, so you

don’t have to cool the entire house. During the

summer months, avoid using the clothes dryer,

dishwasher, etc. during peak hours to lower your

energy bill.

Your biggest transportation expenses probably

come from your vehicle. Here are some ways to

cut back on those costs:

• Carpool to work with neighbors or colleagues.

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• Use public transportation.

• Talk to your insurance company about ways

you can lower your rate.

• On the highway, save money by limit-

ing your speed to 55 miles per hour.

ShoppingThoughtful planning, before you shop, is a good

way to reduce expensive impulse buying. Wheth-

er you’re going to the grocery store, shopping for

holiday gifts, or looking for a new pair of shoes

or a party outfit, make a list and decide what you

can afford to spend ahead of time—and don’t buy

something unless you really need it.

In the supermarket, read the unit prices: Buying

a 16-ounce box of crackers for $3.50 is quite a

bit cheaper than buying 12 ounces for $3.10. For

larger expenses such as a winter coat or a wash-

ing machine, check prices at more than one store

or online before you make a decision. You should

also check out thrift shops, especially if you

know of one in an upscale neighborhood where

you might get some good bargains. For Internet

purchases, in addition to comparison-shopping

on prices, search the Web for coupon codes and

compare shipping charges. Some sites make you

pay the whole cost; others will offer a deal to en-

tice you to buy from them.

Health CareAs health care costs increase, they become a larg-

er part of almost everyone’s budget. To minimize

your costs, review what you spent on health care

and insurance last year so you can make sure you

choose the coverage that’s best for you and your

family. Whether you have a choice among plans

offered by your employer, or buy your own insur-

ance on the open market, calculate which deduct-

ible will be best for you. If you and your family

are very healthy, a higher deductible will prob-

ably be the most economical choice. Also check

to see if you can save health care costs by follow-

ing these tips:

• See if your health insurance offers a mail

order system for prescriptions. It might be

cheaper than buying directly from the drug-

store. Check the anniversary date of your

insurance before scheduling routine medi-

cal appointments or tests. For example, your

insurance may require you to wait a full cal-

endar year between mammograms. If you

schedule a mammogram even a day or two

before the end of that year, the insurance may

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not pay for it.

• If you know you’ll need several appointments

or tests that are definitely not urgent, consider

waiting until you choose your insurance for

the next year. Then take a lower deductible so

that you’ll get more of the costs covered.

Luxuries and Unnecessary ExpensesIt’s easy to commit to expenses for goods or ser-

vices that sound appealing or necessary — and

then end up not getting your money’s worth. If

you pay for weekly housekeeping, try to cut back

to twice a month. Cancel subscriptions to maga-

zines or newspapers that are piling up without

being read, or membership at the fitness club you

never visit.

These and other cost-cutting measures are a few

examples of how you can begin the journey to-

ward your financial goals for your retirement.

Your To-Do List:• Analyze your personal spending.

• Make a budget and stick to it. Use tools at

www.aarp.org/money to create a budget and

track your cash flow.

• If you’re comfortable with doing financial

tasks on the computer, consider purchasing

budgeting software to help keep track of your

expenses.

• Ask your local electric or gas company to help

you with an energy review of your home.

• To find more cost-cutting ideas, visit www.

consumerfed.org, click on “Consumer

Information”, then click on “Saving and

Investments”.

• Comparison-shop in the store and

on the Internet, and use coupons.

Before refinancing your mortgage, read

“A Consumer’s Guide to Mortgage Refinanc-

ing” from the Federal Reserve Board. Visit www.

federalreserve.org and type “refinancing” in the

search box.

Make sure you take advantage of all the tax breaks

coming to you, such as the federal Savers Credit

for putting money into a retirement account, or

local property tax assistance for seniors. If you

need help finding these savings, learn how AARP

Foundation’s Tax-Aide program may be able to

help, www.aarp.org/money/taxaide/.

Source: AARP 2013 This and other financial

publications provide general financial information; it is

not meant to substitute for, or to supersede, professional or

legal advice.

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Quitting smoking is possible, but it can be hard. Millions of people have suc-cessfully quit smoking and remain

nonsmokers. Surveys of current adult smokers find that 70 percent say they want to quit. There are a few ways to quit smoking, including quitting all at once (going “cold turkey”) or slowly cutting back your number of cigarettes before quitting completely. Use the method that works best for you. Below are some strategies to help you quit.

Get Ready To QuitIf you want to quit smoking, try to get motivated.

Make a list of your reasons for wanting to quit.

Write a contract to yourself that outlines your

plan for quitting.

If you’ve tried to quit smoking in the past, think

about those attempts. What helped you dur-

ing that time, and what made it harder? Know

what triggers you to smoke. For example, do you

smoke after a meal, while driving, or when you’re

stressed? Develop a plan to handle each trigger.

Get SupportSet a quit date and let those close to you know

about it. Ask your family and friends for support

in your effort to quit smoking. You also can get

support from hotlines and Web sites. Examples

include 1–800–QUIT–NOW and http://smokefree.gov.

These resources can help you set up a plan for

quitting smoking.

Strategies to Quit SmokingAdapted from the National Institutes of Health

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Get Medicine and Use It CorrectlyTalk with your doctor and pharmacist about medicines and over-the-counter products that can help you quit smoking. These medicines and products are helpful for many people. You can buy nicotine gum, patches, and lozenges from a drug store. Other medicines that can help you quit smoking are available by prescription.

Learn New Skills and BehaviorsTry new activities to replace smoking. For exam-ple, instead of smoking after a meal, take a brisk walk in your neighborhood or around your of-fice building. Try to be physically active regularly. Take up knitting, carpentry, or other hobbies and activities that keep your hands busy. Try to avoid other people who smoke. Ask those you can’t avoid to respect your efforts to stop smoking and not smoke around you. Remove cigarettes, ash-trays, and lighters from your home, office, and car. Don’t smoke at all—not even one puff. Also, try to avoid alcohol and caffeine. (People who drink alcohol are more likely to start smoking again after quitting.)

Be Prepared for Withdrawal and RelapseBe prepared for the challenge of withdrawal. Withdrawal symptoms often lessen after only 1 or 2 weeks of not smoking, and each urge to smoke lasts only a few minutes. You can take steps to cope with withdrawal symptoms. If you feel like smoking, wait a few minutes for the urge to pass. Remind yourself of the benefits of quitting. Don’t get overwhelmed—take tasks one step at a time.

If you relapse (slip and smoke after you’ve quit), consider what caused the slip. Were you stressed out or unprepared for a situation that you associ-ate with smoking? Make a plan to avoid or handle this situation in the future.Getting frustrated with your slip will only make it harder to quit in the future. Accept that you slipped, learn from the slip, and recommit to quit smoking.If you start smoking regularly again, don’t get discouraged. Instead, find out what you need to do to get back on track so you can meet your goals. Set a new quit date, and ask your family and friends to help you. Most people who smoke make repeated attempts to quit before doing so successfully.Many smokers gain weight after they quit, but the average weight gain is 10 pounds or less. You can control weight gain with a healthy diet and physi-cal activity. Remember the bright side—food smells and tastes better if you aren’t smoking.

For more information about how to quit smoking, go to the National Heart, Lung,

and Blood Institute’s “Your Guide to a Healthy

Heart”. Also, go to the U.S. Department of

Health and Human Services’ Smoking & How to

Quit Web page and the Centers for Disease Con-

trolandPrevention’sSmokingandTobaccoUse web page.

Carebridge EAP Clinicians are available for private in-person or telephonic appointments to assist in developing a quit plan. Call 800-437-0911 for assistance.