Many smokeless (spit) tobacco users say it is even harder to quit than cigarettes.

Trying to quit can 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 and announce your plan to quit. Ask for help from friends and family members who will offer encouragement.
• Make it difficult to use tobacco; throw out all your chewing tobacco and snuff.
• When the urge to use tobacco hits, take a deep breath. Hold it for ten seconds, then release slowly.
• Get more exercise. Exercise will reduce tension and help with weight control.
• Stock up on low-calorie "nibbles" such as sugarless gum and candy, carrots, fresh fruit, popcorn and sunflower seeds (good for spitting, too).
• Avoid situations or places where you usually use tobacco, such as the "Smoking Area" at school, riding with friends who smoke or chew, or watching TV, etc.
• Get rid of nicotine in your body. Drink lots of water, fruit juices and caffeine-free soft drinks.
• Keep busy. Wash the car, the dog, the dishes (parents will love it!). Write a letter, play an instrument, take a walk, call a friend.
• Get rid of "tobacco mouth" by brushing your teeth and tongue several times throughout the day.
• Estimate how much money you will save by not using tobacco.
• Reward yourself frequently. Quitting is hard and you deserve credit for your efforts. Plan to reward yourself with each success; buy a new tape or CD, a sweater or shirt, a new pair of jeans.