How to Quit Dipping. Kicking Smokeless Tobacco

If you've been dipping or chewing smokeless tobacco, and you've decided it's time to quit, you know how hard it can be. Chewing tobacco, spitless tobacco, dip, snuff, Skoal, Kodiak, Copenhagen -- whatever you want to call it -- the stuff is rife with nicotine, and as addictive as all get out. And you know it's pretty much going to kill you, sooner or later. When you're ready to, though, you can kick it. Here are some steps to take.

Difficulty: Challenging

Instructions

1. Make the decision.
   
   Making up your mind, saying to yourself "Today's the day" is the first step towards discovering that special willpower and motivation in you that will let you quit.

2. Decide again.
   
   You slipped up, had a dip or a chew. Don't beat yourself up. Let it go, and start again.

3. Write it down.
   
   Make a list of all the reasons you should stop. Make them YOUR reasons...whatever is going to motivate you. Think about things like health and cancer, the amount of money you're spending, the general ('scuse me for saying so) disgustingness of the habit, the pride that comes from knowing you have self-control, the desire not to give into an addiction. Write down the things that are important to you.

4. Choose.
   
   Are you going cold-turkey, or phasing out. In some respects, cold turkey is easier, because there's never any ambiguity. If you're chewing, you're backsliding. But if you go for a phase out, make a schedule, and stick to it.

5. Find alternatives.
   
   Get something else to pop in your mouth. Candy, gum, a bottle of water, a friend (why not?).

6. Find support.
   
   Sure, you're tough. You can do it on your own. But why go solo, when there are people who can help. Let your friends, family, co-workers, bar buddies and everyone else know what you're trying to do...you'll be surprised how much their support can help. There are also support groups you can be a part of, either in your community or online. Ask your doctor or health clinic for suggestions in your area. Or search the internet for [ smokeless tobacco support groups ] and you'll find plenty of sources of information.

7. Look inside.
   
   If you're a spiritual sort, prayer or meditation can certainly make a difference.

8. Avoid temptation.
   
   I know it's obvious, but don't have any stuff in the house (or your glove compartment) to tempt you. And if your friend's offer you a chew, ask them not to offer any more. Let them know you're serious about quitting.

9. Get rewarded.
   
   The less you dip, the more money you save. Go and reward yourself now and then.

10. Good luck. It's hard, but not impossible. If you slip up, see Step #2

Resources

• Quitting Smokeless Tobacco from the American Cancer Society

[missperson]

on 9/5/2009 good article. my husband is quitting.

[ursaminor]

on 5/2/2008 Excellent article. Nicotine is a really good pesticide, but that's the only good thing I know about it. Thanks for writing this! 5 stars.