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Where to get help ...
Trying to quit?
Here's help.
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E Cards
Send a tobacco-free message.
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STEP 1: DECIDE TO QUIT
STEP 2: MAKE YOUR PLAN
STEP 3: QUIT
STEP 4: STAY QUIT FOR GOOD
QUESTIONS OFTEN ASKED
Is it hard?
It can be tough. But with planning you can do it. You need to look at why you chew and then plan what to change. A solid plan gives you an edge.
What about withdrawal?
You may feel irritated and have strong cravings for chew. These symptoms may last for a couple of days or couple of weeks. There are many ways to beat withdrawal.
I also smoke cigarettes. Should I quit smoking first?
The goal is to get completely tobacco-free. Give some thought to quitting both at once. It will be hard at first, but easier in the long run, since you won't drag out the quitting process. If you would rather quit one at a time, start with the one that seems easier to quit.
What is the best way to quit?
The best way is to make a strong plan and follow it. There are counselors available to help you make a free quitting plan.
Call 1-800-844-CHEW (1-800-844-2439)
What should I expect when I quit?
Everyone's experience is different. You may notice:
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Good days and bad days |
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Withdrawal symptoms, like irritability |
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Times that challenge your will to keep going |
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Cravings that are strong at first, but weaker with time |
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A cleaner mouth and fresher breath |
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A growing sense of accomplishment |
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A feeling of being in charge |
REASONS TO QUIT CHEW
The Nicotine in Chewing Tobacco
The amount of nicotine you get from chew depends on the brand, how much you use, and how long you leave it in. Also, you can get twice as much nicotine from the average chew as from a single cigarette.
Tooth and Gum Problems
Chew causes changes in your mouth. After years or just a few months, the teeth become stained and scratched, and the gums draw back from the teeth. In time, even chewers who get regular dental care can have bone and tooth loss. Also, bad breath develops, and cavities become twice as likely because of the sugar in the tobacco.
Mouth Cancer
Sixty percent of chewers develop thick white patches on the lining of the mouth, called leukoplakia. These patches can turn into mouth cancer. Chewers are at 2-4 times higher risk for developing oral cancer than non-chewers.
Heart Disease
The nicotine in tobacco increases heart rate and blood pressure, and tightens blood vessels. This means your heart has to work harder to pump the blood your body needs. Over a long period of time, this may lead to heart disease.
Other Reasons to Quit Chew
Chew costs a lot. Also, many chewers want to stop feeling controlled by nicotine. Others are tired of worrying about where to spit: swallowing may be toxic, and spitting around others can be uncomfortable, especially when the spit can spill.
UNDERSTAND WITHDRAWAL
Withdrawal is the discomfort that people feel when they try to quit something addictive, like nicotine. Withdrawal is mostly a good thing. It's a sign that your body is getting free of toxins. Common withdrawal symptoms:
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Cravings |
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Irritability |
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Tiredness |
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Hunger |
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Trouble sleeping |
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Trouble thinking |
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Constipation |
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Jumpiness |
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Headache |
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Depression |
FIVE THINGS TO DO WHEN YOU QUIT
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Use your plan and strategies. When you wake up on your quit day, go right into your plan. Don't let yourself even think about putting it off.
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Check how your strategies are working. Revise them as needed. At least once a day for the first week, take a good look at your plan. Did the triggers you predicted come up? Did you use your strategies? Ask yourself how they're working. If you need to change them, write the changes into your plan.
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Try to predict new triggers and plan strategies for them. Look at the days to come. Are any new situations coming up that might make you want to chew? If so, plan strategies for them. Write your new strategies into your plan.
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Remind yourself why you're quitting. When you're dealing with triggers and withdrawal symptoms, it's easy to lose sight of why you're quitting. Keep your motivation up by repeating your main reason, over and over.
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Reward yourself. Give yourself a reward every day. It can be big or small, but needs to be meaningful to you. For each milestone you pass, give yourself something extra. Treat yourself well so you don't feel deprived.
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Be ready for long-term triggers
After you've quit for a couple of weeks, you'll start to feel more confident. This means that all your planning and hard work are paying off. You're well on your way to being a non-chewer. Staying quit isn't easy. It's possible that you'll slip and chew again after you quit. It's a good idea to be prepared for this, whether you think it will happen or not. If you slip, set a new quit date, then start the process again.
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Red Flags
Often, strong emotions act as triggers. You can't always predict these, but you can plan ahead to handle them. Think of an emotional time in the past. Imagine going through it now, without chewing. Tell yourself you can handle this without chew.
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Meet New Challenges
Stress, former chew routines, and being around chewers are always top triggers. But other challenges may not come up until weeks or months after you quit. Don't let events and changes throw you. For new challenges:
Stick with the strategies that have worked best for you.
Tell yourself, "I've stayed off chew for __weeks, and I can stay off it for good."
Review the benefits of quitting: food tastes better; your mouth and breath feel fresher; you feel healthier; you're in charge of your life.
Plan new rewards for beating new challenges.
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A FINAL WORD ON YOUR NEW LIEFSTYLE
Quitting chew is a big change. Maybe it's the only change you want in your life right now-just getting free of chew is enough to make you happy. Or maybe now you're planning other changes, like getting more exercise, taking control of money problems, or making more time for the things that matter most to you. Some people find that quitting chew gives them confidence to face other challenges. In any case, quitting is a victory. You've won it through strong motivation, a solid plan, and real determination. So take pride in your achievement, and reward yourself for a job well done.
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