| Step One: Decide to
Quit and Make a List of Reasons Why |
| Knowing your reasons for quitting will
help you make it through the tough situations when cravings and temptation
to use spit tobacco are high. Start your quitting process by making a list
of all the special reasons in your life to be tobacco-free. For example,
you'll save money, make your friends and family very happy, clean up your
breath, set a good example for your kids, and avoid serious health problems
like oral cancer. |
| Step Two: Set a Date |
| It is important to set a clearly-defined quit date no
more than two weeks after you decide to quit. Even if you think you can
quit now, wait at least a week so that you can get prepared. |
| Step Three: See a Health
Care Provider |
| Prior to your quit date, visit your health
care provider for an oral exam and to inquire about nicotine replacement.
Nicotine replacement can be useful after you quit to help ease withdrawal
symptoms, but always remember never to use nicotine patches or gum in combination
with tobacco products of any kind. |
| Step Four: Taper Off
and Change Your Routine |
| While some people are able to quit spit tobacco "cold
turkey", others find that cutting back in their spit tobacco use and changing
some aspects of their behavior and lifestyle makes it easier. In the week
or two before your quit date, consider: |
|
Switching to a lower nicotine content brand of spit tobacco
|
|
Taking only half the amount of spit tobacco you normally consume with
every dip
|
|
Systematically reducing the number of dips you take per day
|
|
Noticing where and when you dip the most
|
|
Finding other things to do at those places and during those times
|
|
Using oral substitutes like sunflower seeds, sugarless gums, or hard
candies to get you through cravings
|
|
Think about how you will cope with the urge to use spit tobacco after
you quit, and practice responding in your thoughts and actions to these
urges
|
| Step Five: Build A Support
Team |
| Build a support team that includes your friends, family
and a health care provider. Let them know that you are quitting and tell
them your quit date. Enlist their help in the process! Your support team
can help by encouraging you if you slip, by giving you a pat on the back
when you meet your goal each day, and by being patient with any irritability
you may have from nicotine withdrawal during the first week you are tobacco
free. |
| Step Six: Your Quit
Day |
| Make this day different and special!
Change your daily routines to break tobacco triggers, chew non-tobacco substitutes
like sugarless gum or sunflower seeds if you need them, and stay busy and
active all day.
Exercise and drinking lots of water will help take your mind off tobacco
and will help curb your appetite. Fall back on the new action and thought
responses that you practiced earlier in the two weeks to get you through
the cravings. Remember that each urge to chew lasts only 3-5 minutes –
you can get through the craving with deep breathing exercises and keeping
busy.
|
| Step Seven: Staying
Off Spit Tobacco |
| Depending on how much you curbed your use prior to your
quit date, the next two weeks might be pretty tough. But don't give up -
nicotine withdrawal symptoms decrease dramatically after the first two weeks.
After a month, you'll feel better than ever. If you find that withdrawal
is just too much to bear, consult your health care provider.
Remember your reasons for quitting and let them strengthen your intention
to become tobacco-free. Anticipate hard situations and plan ahead how
you will deal with them. For example, if you usually dipped or chewed
while hanging out with friends, or while playing sports, think hard beforehand
about how you will deal with the urge to chew when you engage in these
activities now.
|
| Source:
Oral Health America, National Spit Tobacco Education Program, 2001 |
Printer Friendly
Text Version
Twitter
Facebook
Yahoo
Google
Digg
reddit
Newsvine
StumbleUpon
Bookmark
Email Page
