So, you are a dipper and you'd like to quit. Maybe you have already found that quitting dip or chew is not easy, but you can do it! We want to help you make your own plan for quitting. Quitting smokeless tobacco is a lot like quitting smoking. Both involve tobacco products that contain addictive nicotine, and both involve the physical, mental and emotional parts of addiction. There’s no one right way to quit, but there are some important things that need to get done. It's important to develop your own recipe for willpower. Some key steps for quitting are covered here. This guidance is the result of advice from chewers and dippers who have canned the habit.
Dip, chew, snuff, snus, chaw, twist — there are many names for smokeless tobacco products. Note that we also call it spit tobacco, instead of smokeless tobacco, because it is a harmful habit. Smokeless tobacco is the term preferred by the tobacco industry. It makes the products sound safe; they aren't.
You probably know some of the health-related reasons to quit, but you must find your own personal reasons for quitting. They can motivate you more than the fear of health consequences. Health risks should be a big motivator, however. Here are some of the dangers:
Are you ready to make a serious try at quitting? Kicking the spit or chew habit can be tough, but it can be done, and you can do it. The best way to quit spit tobacco is to have a quit date and plan. These methods make it easier. Try what you think will work best for you. Once you decide to quit:
Some people are able to quit spit tobacco "cold turkey." Others find that cutting back makes quitting easier. There are many ways to cut back:
Withdrawal symptoms don't last long. Symptoms are strongest the first week after you quit. The worst part is over after two weeks. After a month, you will feel better than when you dipped or chewed. Symptoms of nicotine withdrawal include:
Nicotine speeds up metabolism, so quitting spit tobacco may result in a slight weight gain. Dippers usually gain fewer than 10 pounds after quitting. To limit the amount of weight you gain, try the following:
Depression and anxiety are common nicotine withdrawal symptoms that will subside after two weeks. You may feel unusually sad and lethargic or agitated and tense. Here are some tips for dealing with anxiety and depression while you are quitting:
In addition to physical symptoms of nicotine withdrawal, people, places and activities in your daily life may trigger an urge to dip. Triggers can be anything that ignites an urge to use chew. Knowing your triggers in advance can help you make coping plans for when you encounter them. Triggers may include:
Anyone quitting chew is best equipped to deal with their triggers when they know what they are. Here are some tips for identifying and beating your triggers:
There are many types of medications used to help people quit tobacco. Some of these medications provide nicotine to help you slowly reduce the nicotine level in your body when you quit. These medications, called Nicotine replacement therapy (NRT), will reduce your cravings for nicotine and help withdrawal symptoms. These include gum, lozenges and patches, which are available over the counter, and nasal sprays and inhalers, which must be prescribed. There are also two prescription FDA-approved medications, bupropion (Zyban®, Wellbutrin®) and varenicline (CHANTIX®), that do not contain nicotine but can help reduce your nicotine cravings. Most of the research on these medications is related to smoking cessation, however, there is some evidence of effectiveness for smokeless tobacco cessation. Before you decide to include any medications in your plan, talk to your physician or dentist. With a growing number of options available, doctors are now able to create personalized treatment plans tailored to an individual tobacco user’s needs and preferences.
Making a Plan to Quit Smokeless Tobacco. American Cancer Society. 2017 https://www.cancer.org/healthy/stay-away-from-tobacco/guide-quitting-smoking/deciding-to-quit-smokeless-tobacco-and-making-a-plan.html Accessed July 2018.
Smokeless Tobacco Use and the Risk of Head and Neck Cancer: Pooled Analysis of US Studies in the INHANCE Consortium
Wyss AB, Hashibe M, Lee YCA, Chuang SC, et.al. Am J Epidemiol. 2016 Nov 15; 184(10): 703–716.
Ways to help people stop using smokeless tobacco (including chewing tobacco, snuff and snus). Ebbert JO, Elrashidi MY, Stead LF. Cochrane Collaboration. 2015 https://www.cochrane.org/CD004306/TOBACCO_ways-help-people-stop-using-smokeless-tobacco-including-chewing-tobacco-snuff-and-snus Accessed July 2018.
Use of Varenicline in Smokeless Tobacco Cessation: A Systematic Review and Meta-Analysis. Schwartz J, Fadahunsi O, Hingorani R et. Al. Nicotine Tob Res. 2016 Jan;18(1):10-6.
Association of Noncigarette Tobacco Product Use With Future Cigarette Smoking Among Youth in the Population Assessment of Tobacco and Health (PATH) Study, 2013-2015. Watkins SL, Glantz SA, Chaffee BW. JAMA Pediatr. 2018;172(2):181–187.
U.S. government programs sponsored by the National Institutes of Health. National Cancer Institute. U.S. Veteran’s Administration:
Smokeless Tobacco A Verteran’s Guide for Quitting. U.S. Department of Veterans Affairs – 2017. https://www.publichealth.va.gov/docs/smoking/Smokeless_Tobacco_A_Guide_for_Quitting_Workbook_508.pdf Accessed July 2018.
Tobacco Quitline: Call 1-855-QUIT-VET (1-855-784-8838) to talk with a trained counselor who can help you come up with a quite plan that work for your life. He or she can also give you support to stay smoke free.
How to Quit Smokeless Tobacco. Smoke free vet. National Cancer Institute. Accessed July 2018. https://smokefree.gov/veterans/quit-smokeless-tobacco/how-quit-smokeless-tobacco
Explore Quit Methods. National Cancer Institute. https://smokefree.gov/explore-quit-methods-no-js Accessed July 2018.
Telephone counseling and support is available for free by calling 1-800-QUIT-NOW.
Internet based quitting programs: Available online at http://smokefree.gov, http://women.smokefree.gov, http://teen.smokefree.gov, and http://espanol.smokefree.gov
Ways to help people stop using smokeless tobacco (including chewing tobacco, snuff and snus). Ebbert JO, Elrashidi MY, Stead LF. Cochrane Collaboration. 2015 https://www.cochrane.org/CD004306/TOBACCO_ways-help-people-stop-using-smokeless-tobacco-including-chewing-tobacco-snuff-and-snus Accessed July 2018.
Use of Varenicline in Smokeless Tobacco Cessation: A Systematic Review and Meta-Analysis. Schwartz J, Fadahunsi O, Hingorani R et. Al. Nicotine Tob Res. 2016 Jan;18(1):10-6.
Association of Noncigarette Tobacco Product Use With Future Cigarette Smoking Among Youth in the Population Assessment of Tobacco and Health (PATH) Study, 2013-2015. Watkins SL, Glantz SA, Chaffee BW. JAMA Pediatr. 2018;172(2):181–187.
U.S. government programs sponsored by the National Institutes of Health. National Cancer Institute. U.S. Veteran’s Administration:
Smokeless Tobacco A Verteran’s Guide for Quitting. U.S. Department of Veterans Affairs – 2017. https://www.publichealth.va.gov/docs/smoking/Smokeless_Tobacco_A_Guide_for_Quitting_Workbook_508.pdf Accessed July 2018.
Tobacco Quitline: Call 1-855-QUIT-VET (1-855-784-8838) to talk with a trained counselor who can help you come up with a quite plan that work for your life. He or she can also give you support to stay smoke free.
How to Quit Smokeless Tobacco. Smoke free vet. National Cancer Institute. Accessed July 2018. https://smokefree.gov/veterans/quit-smokeless-tobacco/how-quit-smokeless-tobacco
Explore Quit Methods. National Cancer Institute. https://smokefree.gov/explore-quit-methods-no-js Accessed July 2018.
Telephone counseling and support is available for free by calling 1-800-QUIT-NOW.
Internet based quitting programs: Available online at http://smokefree.gov, http://women.smokefree.gov, http://teen.smokefree.gov, and http://espanol.smokefree.gov