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    Education and training to help people quit smoking

    Quitting Chew

    Before You Quit

    • Focus on why you want to quit. List your reasons to quit (e.g., cost, dental issues).  Write down your main reason. Put it in a place where you can see it.
    • Plan how you want to quit. Here are some ways to do it: 
      • Cold Turkey. Quit all tobacco use at once.
      • Cutting down. Count the number of dips you have each day. Cut down and chew on a schedule. For example:
        • If you chew 10 times a day, chew just 8 (one dip every two hours).
        • Slowly add to the amount of time between dips.
        • Try going 2 hours, then 3 hours, then quit altogether.
      • Quit Aids. With a doctor’s okay, try nicotine patches, gum, lozenges or a medication like Zyban® or Chantix®. These aids can help cut withdrawal symptoms like cravings and irritability.
    • Set a quit date. Pick an exact date.  If you commit to a date, your chance for quitting is better. Don’t plan to quit at a stressful time.

    On Your Quit Day

    • Get rid of it all! Throw away anything that reminds you of chewing, like spit cans and leftover dip.
    • Avoid triggers. Stay away from things that make you want to dip.
    • Try something new. Instead of dipping, use sunflower seeds, gum, jerky, herbal snuff, ground mint leaves, and caffeine-free tea bags instead. Also, you can use straws, toothpicks, hard candies, and carrot sticks.
    • Be ready for the challenge. At first, you may feel irritable, hungry, nervous, or distracted.
      • Many people have only mild symptoms, and some have none at all.
      • It’s true that withdrawal symptoms don’t feel good, but they are harmless and will pass.

    Staying Quit

    • Practice new ways of coping. The more you use your strategies, the better chance you have of staying quit.
    • Ask for support. Stay in touch with people who want to help. Even just one phone call a day can help.
    • Be aware of your thoughts. It’s common to relapse if you think, “I’ll have just one dip.” If that thought comes up, replace it with “Chewing is not an option.”
    • Reward yourself every day. You’ve earned it!

                   Call for FREE help to quit chewing!              1-800-844-CHEW

    Free Smokers' Helpline Services


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