This information is from the
National Institute of Dental & Craniofacial Research (NIDCR).
If you do use spit tobacco and have decided to quit, you
need a plan. Quitting on the spur of the moment without a plan is harder. The following
section will give you tips on how to quit dipping or chewing. Spit tobacco is a tough
opponent -- but it is possible to quit.
1) Preparing To Quit
List the reasons you want to quit. These could include:
- You don't want cancer.
- You don't like bad breath.
- You don't like stained teeth.
- You don't want nicotine to control you.
2) Make A Step-By-Step Plan For Quitting
Build Your Support Team
- Ask for encouragement from family and friends.
- Ask another spit tobacco user to quit with you.
- Call organizations such as the American Cancer Society for
support groups in your
- Talk to your dentist or physician about nicotine gum or
Pick A Quit Date
- Taper down until you reach your quit date.
- Cut back or switch from the high nicotine brands to one that
contains less nicotine.
Find Alternatives To Spit Tobacco
- Sugarless gum or sunflower seeds make a good substitute.
- Stick to low-calories snacks.
3) On Quit Day...
- Change your daily routine.
- Stay busy.
- Reach for the gum, sunflower seeds or snacks.
- Make an appointment to get your teeth cleaned.
4) Dealing With Cravings For Spit Tobacco
Urges To Use Last Only A Few Minutes. Try Waiting Them Out.
- Do some deep breathing.
- Call a friend.
- Reach for substitutes like gum, seeds, or snacks.
5) Stick To It. Don't Give Up.
Quitting Takes Practice
- Chances of success increase with each try.
- If you slip, pick up right where you left off.
- Figure out why you slipped and how to avoid it next time.
For more information on how to quit spit tobacco
use, call 1-800-4-CANCER (422-6237).
Source: Spit Tobacco: Know The Score, National Institute of Dental Research,
Factsheet, April 1997.