How addicted are you?

1. Do you still get dizzy or sick like you did when you first started using dip or chew?
2. Do you dip more often and in different places?
3. Have you switched to stronger products with more nicotine in them?
4. Do you swallow juice from your tobacco on a regular basis?
5. Do you ever sleep with dip or chew in your mouth?
6. Do you take your first dip or chew first thing in the morning?
7. Do you find it hard to do for more than a few hours without dip or chew?
8. Do you have strong cravings when you do without dip or chew?

It took me a few tries before I finally kicked smoking. The most important thing to know is that it takes about two weeks for nicotine to leave your body.

Focus on all you don’t like about dipping or chewing. Take a look at some reasons given by others as to why they wanted to quit. Are any of them important to you?

1. To prove I can do it
2. It’s disgusting
3. To avoid health problems
4. It’s barred at work or school
5. My parents don’t want me to do it
6. My girl friend or someone I want to date hates it
7. I have gum or tooth problems
8. I have white patches or sores in my mouth
9. My doctor or dentist told me to quit
10. I don’t want it to control me
11. To be a good example for other kids or my family
12. To save money
13. I don’t like the taste

Sources: National Cancer Institute, Campaign for Tobacco Free Kids, American Cancer Society, National Institute of Health, Saskatchewan Health Department, UICCGlobal Link, www.ash.org, Park Ranger Lee Pelham Cotton, www.nps.gov, Gene Borio, American Cancer Society, American Lung Association, and The White House Office of National Drug Control Policy (ONDCP)

HOW TO QUIT DIPPING OR CHEWING

”They always say time changes things, but you actually have to change them yourself.” Andy Warhol

1. Pick a quit day and write it down. It’s best to pick a date in the next two weeks so you don’t put it off too long. This will give you time to get psyched up about quitting.

2. Cut back before you quit by tapering down. Some find it easier then “cold turkey.” First, notice where and when you dip or chew. What events trigger dipping or chewing for you? Do you always reach for a dip after meals? When you work out? In your car or truck? On your job? Don’t carry your pouch or tin with you. Challenge your self discipline; try doing without for five minutes, then ten minutes. Try to go longer and longer without as you head into your Quit Date. Now pick two or three of your trigger situations and stop dipping or chewing during those times. Like drug addicts who are working to get straight, it’s a good idea to avoid your dipping and chewing pals while you’re trying to quit.

3. Have your dentist or doctor check your mouth. Ask whether you need nicotine replacement therapy like gum, nicotine patches, etc. nicotine replacement therapy and non-nicotine replacement therapy (bupropion) have been approved by the FDA for smoking cessation. Further research is needed to determine their effectiveness for helping spit tobacco users quit.

4. Quit Day! Make your quit day special. You are doing something special for yourself. Keep busy and active. Start the day with a walk, run, swim or workout. Aerobic exercise will help you relax and boost energy, stamina and curbs your appetite.

5. Quit Day! Chew substitutes. Try sugar-free hard candies or gum, cinnamon sticks, mints, beef jerky, or sunflower seeds. Carry them with you; use them whenever you have the urge to chew or dip.

6. Quit Day! Change your daily routines to avoid tobacco triggers. Make an appointment to get your teeth cleaned. You’ll love how your mouth feels afterwards. Get right up from the table after you eat. Move rather than stand around and dip or chew. Watch what others who do not dip or chew spend their free time and copy the ways you find interesting.

7. Try not to slip but if you do, get right back on track. Like rodeo riders say, “If you get thrown, pick yourself up and get right back on that horse.”

8. Avoid alcohol beverages. Drinking them could bust your plan to quit.

9. Plan ahead for any trigger times and get ready to win out over your urges.