·        Decide to quit

·        Make a list of your reasons to quit

·        Take note when and where you dip/chew

·        Make a plan

·        Pick a quit date

·        Start cutting back

·        Ask friends and family for support

Links

For more help and information, please see:

www.quitsmokeless.org

National Institute for Dental and Cranialfacial Research

www.nstep.org

Quit day: Coping with withdrawal

The first week is the hardest!

·        Change daily routines

·        Keep busy and active

·        Chew substitutes (ex. gum, beef jerky, sunflower seeds)

·        Eat well-balanced regular meals

·        If sweets craved, try fruit

·        Keep low-calorie foods handy for snacks

·        Drink 6 to 8 glasses of water each day

·        Avoid alcohol in the beginning

·        Deep breath and wait out urges (3 - 5 min.)

·        Walk &/or exercise every day

As withdrawal symptoms decrease, be aware of triggers!