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.
- 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