Pick a quit day. Take at least a week to get ready, but choose a day, ideally within the next two weeks, to be your “quit day.” Pay attention to your stress levels — quitting during times of high stress can make quitting harder. Be sure to tell family and friends so they can be supportive.
Cut back on the amount of smokeless tobacco you use from now until your quit day. Try to reduce the number of times you use dip or chew each day. Consider switching to a product that contains less nicotine (but do not turn to a new tobacco vice, like cigarettes). Slowly cutting back on nicotine will improve your chances for quitting successfully. If you’re not sure how much tobacco you’re using, you can monitor your use in our Tobacco Use Tracker, a tool on this website. The tool helps you keep track of your usage over time.
Rid your environment of all smokeless tobacco products. Throw away all tobacco pouches or tins from your home, car and workplace.
Be prepared to deal with cravings. Carry mints, sugar-free gum, sugar-free candy or sunflower seeds with you at all times. When you get the urge to dip or chew, put one of these items in your mouth instead.
Notice your triggers. Perhaps you always dip or chew after meals or while watching TV. Stay busy to avoid relapsing. Notice what friends and family members are doing during this time. This will give you ideas for new habits. You might want to avoid being around other people who dip or chew.
Get moving. Stress may tempt you to reach for that pouch or tin. Try exercising, with your doctor’s approval. You will find a helpful Exercise Tracker on this website. This tool allows you to keep track of your activity by minutes, calories burned or steps taken. Your progress will be displayed on a calendar. For more immediate stress relief, take deep breaths to take off the edge.
Don’t get discouraged. Quitting smokeless tobacco is hard work. Some people make several quit attempts before they finally quit for good. If you slip up, don’t let it discourage you. Start fresh as soon as you can.
Count the cost of dipping on your health, finances, personal life and relationships. Weight these against the advantages of quitting dip.
Have the tools for success. Products like non tobacco snuff, herbal drops or other non tobacco substitutes are integral tools in the quitting process.
Partner with someone who is familiar with your habit and has a desire for you to quit chewing tobacco. This could be your wife, girlfriend, brother or close friend. This person will be able to keep you accountable and encourage you throughout the whole quitting process.
