Become smoke-free with the quit smoking plan

Those who want to quit smoking need to be committed – and prepared. This plan will make giving up easier. Take the next step towards a smoke-free life.

28.03.2023 Lara Brunner 3 minutes

Even if you are aware of the fact that you are doing something good for your body and health, the craving for cigarettes doesn’t just disappear on its own. Nicotine is an addictive substance, which makes the transition from smoker to non-smoker a difficult one. Following these tips will at least make quitting smoking a bit easier:

Preparation tips

  • Think about your situation. Why do you smoke? When and how often do you reach for a cigarette? Why do you want to stop smoking?
  • Throw out all cigarettes, lighters and ashtrays before the big day.
  • Get hold of a piggy bank. Collect the money which you would otherwise spend on cigarettes.
  • You are twice as likely to give up smoking with coaching. Quit smoking hotline of the Swiss Cancer League: 0848 000 181 (CHF 0.08 per minute)
  • Look for a friend who will support you in quitting. The SmokeFree Buddy app provides you with interactive help.
  • Set a start date. The perfect time is during a trip to a foreign environment, as you are more receptive to the unfamiliar.
  • Helsana will support you in completing a quit smoking course with contributions from the SANA and COMPLETA supplementary insurance products. With the Helsana+ app, there are also 1,500 Plus points for the preventative course.

How damaging is smoking really?

Did you know that smoking not only increases the risk of lung cancer but also attacks other organs? 

Tips for day 1

  • Avoid places where people smoke.
  • You have a real craving for a cigarette? Persevere. It will pass after three to five minutes and such cravings will become less frequent.
  • When and where do you smoke? Change your habits. For example, chew chewing gum after a meal.
  • Distract yourself: with hand training, by taking a walk around the building, drinking water or completing breathing exercises.
  • Medication or nicotine replacement products make the withdrawal from tobacco easier.
  • Most relapses occur during the first week. Focus on your objective: to become healthier, fitter and freer.

Three weeks later

  • This is the most difficult phase! Reward yourself with the cigarette money you have saved.
  • Your sense of smell and taste improves. Give it a try!
  • If you are suffering the effects of withdrawal, acupuncture, Bach flowers and homeopathy can help.
  • Sport curbs your desire to smoke and helps to keep your weight in check.

Three months later

  • Those who quit in good time improve their quality of life and are proven to live longer.
  • Your skin appears fresher and younger.
  • Your body’s blood circulation improves again. Your lungs also improve gradually.
  • Relaxation techniques help to ensure you do not relapse when faced with stress.
  • Apps such as “Stop-tabac” and “Quit Now” provide motivation. You see your progress in terms of your health, the increase in your life expectancy and useful tips.

How your body recovers after you quit smoking

  • After one year, the risk of a heart attack halves.
  • After five years, your risk of cervical cancer or a stroke is the same as that of non-smokers.
  • After 10 years, your risk of dying from lung cancer is halved.
  • After 15 years, your risk of coronary artery disease is the same as that of non-smokers.

The right method

There are lots of ways of quitting smoking. Discover which method is most suitable for you.

Read more

Lung cancer – primarily caused by smoking
Lung cancer is often only detected at an advanced stage. Its primary cause is smoking. The sooner you can stop smoking, the better.
February 13, 2017 3 minutes

What is COPD?
COPD is a serious lung disease that is often only identified when it has reached an advanced stage. Smoking is the primary cause of COPD.
February 13, 2019 2 minutes


Find out more about current health issues every month and get all the information you need about our attractive offers from all Helsana Group companies * delivered by e-mail to read whenever it suits you. Our newsletter is free of charge and you can sign up here:


Thank you for registering.
You have just received an email with a confirmation link. Please click on this to complete your registration.

Unfortunately an error has occurred.

We did not receive your information. Please try again later.

* The Helsana Group comprises Helsana Insurance Company Ltd, Helsana Supplementary Insurances Ltd and Helsana Accidents Ltd.