UPMC Health Plan: Where You Belong Home About Us Careers Contact Us Search My Account
Online Access Plan Options Health & Wellness Find a Doctor

Health & Wellness

Worksite Programs
OnLine Tools
Health Assessment and Screening
Integrated Care Management
Health Management
Preventive Care

GO! SLOW! WHOA! Healthy Eating with UPMC MyHealth

Get Moving Pittsburgh

Health Plan Spotlight

Sign up for our e-Newsletters

Ready to Quit?

< Ready to Quit Smoking?

Find out how much you depend on nicotine

Knowing how addicted you are to nicotine can be helpful. It can help you decide if you need extra assistance, such as medication, to quit. Check only one box for every question:

How soon after waking do you smoke your first cigarette?
Within 30 minutes After 30 minutes

Do you find it hard not to smoke where smoking is not allowed (at the office, movie theater, library, etc.)?
Yes No

Which cigarette would you hate most to give up?
The first one in the morning Any other

How many cigarettes do you smoke per day?
15 or less 16 - 25 26 or more

Do you smoke more during the morning than during the rest of the day?
Yes No

Do you smoke even when you are sick enough to stay in bed most of the day?
Yes No

What is the nicotine level of your usual brand of cigarette?
0.9 mg or less 1.0 - 1.2 mg 1.3 mg or more

Do you inhale?
Never Sometimes Always


Your Results

If you scored 1 to 3 points and do not smoke within 30 minutes of waking — Counseling is recommended to guide you through the quitting process.

If you scored 1 to 3 points and smoke within 30 minutes of waking or scored 4 or more points — Medications are available to relieve the discomfort often experienced in the first few weeks after quitting. Counseling is also recommended to provide you with the knowledge, skills, and support needed to quit successfully.

For more information about the discomfort you may experience from nicotine withdrawal, please read Signs of Recovery.

The higher your score is, the more addicted you are. You'll have to work hard to quit, even if you scored 4 or less.

Remember, no matter how addicted you are, you can stop using tobacco! The key is to have a plan and stick with it. Don't count on willpower to get you through the hard times. Instead, make sure your plan will help you to:

  • Avoid triggers and problem situations.
  • Develop strategies to change course before the going gets tough.
  • Know the people you can count on for support when you are having a rough time.

Find out more:



< Ready to Quit Smoking?