Quit Tips for Smokeless Tobacco users

Quitting tobacco is one of the most important things you will ever do for yourself and others. Some smokeless tobacco users say it is harder to quit than cigarettes.

Trying to quit may be difficult, but not impossible. Here are some tips to spit it out and keep it out.

• Make a list of all the reasons you want to quit. Keep it with you and look at it often. 
  
  
• Pick a quit date. Tell your friends, family and co-workers that you are quitting and want their support. Ask them not to use smokeless tobacco around you. Ask them not to offer you any, even if they think they are trying to help you.
  
  
• Talk to your doctor, dentist, pharmacist, nurse or other healthcare professional.

• Access individual, group or telephone counselling. Your chances for quitting successfully will be better.
  
  
• Make it difficult to use tobacco; throw out all your chewing tobacco and snuff.
  
  
• Change daily routines to break away from tobacco triggers. Avoid situations or places where you usually use tobacco, such as activities with friends who smoke or chew, or while watching TV.
  
  
• When you have the urge to use tobacco, keep busy. Wash the car, the dog or the dishes. Take a walk or call a friend. Nicotine cravings last about 3-5 minutes. They will become fewer and farther apart the longer you stay tobacco-free.
  
  
• Stock up on healthy snacks such as carrots, fresh fruit, popcorn, sugarless gum/candy, nuts and sunflower seeds.
  
  
• Get rid of "tobacco mouth" by brushing your teeth and tongue several times throughout the day. When you have a nicotine craving, brush or floss your teeth instead - the craving will pass.
  
  
• Exercise can reduce symptoms of cravings and withdrawal and help with weight control.
  
  
• Get rid of the nicotine in your body. Drink lots of water.
  
  
• Estimate how much money you will save by not using tobacco - you may be surprised.
  
  
• Reward yourself frequently. Quitting may be hard and you deserve credit for your efforts.