Smokeless tobacco is any form of tobacco that is not ingested through smoke, including chewing tobacco and snuff. Although these forms of tobacco may not introduce toxins into the body the exact same way that smoking does, all tobacco products contain chemical carcinogens that can cause serious health problems, including cancer. If you're ready to move on from this unhealthy habit, there are several ways to help yourself quit.
Step 1
Set a concrete date for when you want to be tobacco-free. The American Academy of Family Physicians recommends setting this date two to four weeks from the day you plan to start the quitting process, to give your body time to reduce the cravings and associated side effects from quitting. Having a concrete quit date can help you stay motivated to stop using smokeless tobacco.
Step 2
Use a nicotine replacement product, such as a nicotine patch, gum or lozenges. Like cigarettes, smokeless tobacco introduces the addictive chemical nicotine into your system, which is what makes it so difficult to quit. Nicotine replacement products give you smaller doses of nicotine to help reduce cravings as you wean yourself off the tobacco.
Step 3
Find a hobby or activity to do if you spend a lot of time sitting around. When your mind is not actively doing something, you may turn to smokeless tobacco to reduce the boredom. Keeping yourself busy helps keep your mind off the tobacco, and also provides less opportunity to use it.
Step 4
Keep your mouth busy with an oral substitute. If you are used to chewing, you may be able to help lessen tobacco cravings by chewing on other products such as beef jerky, sugar-free gum or sunflower seeds.
Step 5
Get support from your doctor or support groups, or by calling a counselor who specializes in quitting tobacco at 1-800-QUIT-NOW (800-784-8669). Sometimes you need the extra help to get started or to keep going, and there is nothing wrong with reaching out for some advice and support.
Things You'll Need
- Nicotine replacement product
- Beef jerky
- Sunflower seeds
- Sugarless gum
