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Upcoming Workshops & Webinars


The Psychology Behind Saving Money and Other Good Financial Habits

Date: Wednesday, June 3rd

Time: 12:00-1:00pm

Location: Webinar - access from your own workspace

Click here to register


Coping with Uncertainty: How to Manage Ongoing Stress with our New Normal

Date: Thursday, June 4

Time: 12:00-1:00pm

Location: Webinar - access from your own workspace

Click here to register


For a full schedule of our ongoing yoga

and fitness classes, please click here.



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Tobacco Cessation

It isn't easy to quit tobacco—but it is possible! 


There are many resources to help you quit tobacco including prescription medications, over the counter therapies, in-person coaching, telephonic coaching, online programs and multi-week programs.  See below for more information on some of these resources.

Medications: NO copay for Tobacco Cessation Aids

  • Employees, and their covered family members, enrolled in a Dartmouth College medical plan can receive certain medications to help them quit, without a copay (you must have a prescription, even for over the counter aids).  These include Buproprion SR as well as nicotine replacement therapies such as nicotine gum, lozenges and patches.  

In-Person Coaching & Workshops:

  • Norris Cotton Cancer Center at Dartmouth Hitchcock, along with several other local medical centers and clinics offer Tobacco Cessation Programs.  For a listing of some local quitting tobacco programs including one-on-one counseling, classes, and hypnosis, click here.
  • From Smoker to Smoke Free webinar.  Click here to access this free webinar. 

Telephonic Programs:

  • Participate in the Quit Today telephonic program offered by Cigna at no cost to you! Receive individual coaching, a free toolkit which includes a workbook, a relaxation/meditation CD, and free nicotine replacement therapy (patches and gum) for eight to twelve weeks, as appropriate.
      • Cigna Members (employees and covered family members): 1-800-564-9286 and ask to speak to the Personal Health Team about tobacco cessation
  • Each state offers free telephonic counseling to help you quit smoking or chewing tobacco. Available to anyone.
        • 1-800-QUIT-NOW (784-8669)
  • The National Cancer Institute: 1-877-44U-QUIT (1-877-448-7848)

Online Programs & Apps:

  • Free six-week Living Tobacco Free program offered by Cigna.  Cigna Members (employees and covered family members): Visit, log in, click on Manage My Health, Programs & Resources, and then click on Quit Today
  • provides quit plans and access to an expert via live chat, plus you can receive tips and support through text messaging and the QuitGuide and QuitSTART Apps
  • provides the facts and health effects of using tobacco, as well as the resources to help you quit for good.
  • The American Cancer Society provides information and tips on how to quit smoking, as well as tools and resources to help you on your way, including desktop helpers.
  • The EX Plan is a free quit smoking program, one that can show you a whole new way to think about quitting. It's based on personal experiences from ex-smokers as well as the latest scientific research from the experts at Mayo Clinic.
  • The Craving to Quit App (iPhone/iPad) is a 21-day mindfulness-based program based on a successful smoking cessation program developed and tested at Yale University.
  • The QuitNow App (Android) offers real-time stats including how many cigarettes you've avoided, how much money and time you've saved plus connect with other quitters.


Follow the Five Keys to Quitting:

  1. Get ready by setting your quit date and changing your environment by getting rid of all tobacco products
  2. Get support and encouragement by telling your friends, family, colleagues, and health care provider about your decision to quit and seek out counseling support
  3. Learn new skills and behaviors such as finding alternative ways to relax, drinking lots of water, and changing your routine
  4. Get medicine, and use it correctly (see above bullet on medications) 
  5. Be prepared for a relapse or difficult situations by not getting discouraged if you have a set back and be on the lookout for difficult situations such as being around other tobacco users, drinking alcohol, or encountering a bad mood

General Hints for Friends and Family to Help Support a Quitter:

    1. Do respect that the quitter is in charge. This is their lifestyle change and challenge, not yours.
    2. Do ask the person if they want you to call or visit regularly to see how they are doing. Let the person know that it's ok to call you whenever they need to hear encouraging words.
    3. Do help the quitter get what they need, such as hard candy to suck on, straws to chew on, and fresh veggies cut up to snack on.
    4. Do spend time doing things with the quitter to keep their mind off tobacco - go to the movies, take a walk or bike ride.
    5. Do help the quitter with a few chores, child care, cooking - whatever will help lighten the stress of quitting.
    6. Do celebrate along the way.  Quitting tobacco is a big deal!
    7. Don't take the quitter's grumpiness personally while they are withdrawing from nicotine. The symptoms usually pass in about 2 weeks.
    8. Don't offer advice.  Just ask how you can help with the plan or program they are using.

 smoking infographic

Last Updated: 2/21/20