Why is it hard to quit using smokeless tobacco?
Like
cigarettes, smokeless tobacco (snuff or chewing tobacco) contains
nicotine, a very addictive substance that causes changes in the way you
think and act. If you are addicted to nicotine, you crave the “buzz” you
get from using smokeless tobacco, and you have to use more and more to
get the effect you want. Smokeless tobacco puts more nicotine into your
bloodstream than cigarettes do. This is one reason why people who chew
or dip tobacco regularly may think that quitting smokeless tobacco is
even harder than quitting cigarette smoking. Using smokeless tobacco
might also be a habit for you when you’re in certain situations or with
certain people. For example, you may always chew tobacco when you go to a
sporting event or when you watch TV. It can be hard to break this
pattern of behavior. However, many smokeless tobacco users have quit
successfully – and so can you. Your family doctor can help you quit.
Why is it important for me to quit using smokeless tobacco?
The
use of any tobacco product has both immediate and long-term effects on
your health and overall well-being. Smokeless tobacco stains and wears
down your teeth, causes your gums to recede (peel back) and produces
mouth sores. Bad breath is also a common problem. Over time, the use of
smokeless tobacco can cause mouth cancer. Nicotine from smokeless
tobacco also raises blood pressure and cholesterol levels, and can
increase your risk of having a heart attack. List your own reasons for
wanting to quit using smokeless tobacco. In addition to the effects of
smokeless tobacco on your health, you may be concerned about saving
money or setting a good example for family members and friends. Write
down your reasons for wanting to quit. Then keep your list in places
where you can see it often.
What can I do to get ready to quit using smokeless tobacco?
Set
a date to quit and stick to it. Choose a date 2 to 4 weeks from today.
Quitting can be hard, so develop a plan that works for you. Prepare
yourself for quitting by identifying the times when you will want
smokeless tobacco the most. Plan to avoid those situations or to have
tobacco substitutes with you (such as sunflower seeds or chewing gum).
Get rid of all your chewing tobacco or snuff before your quit date.
Start cutting down now on the amount you chew or dip. Get support from
your family, friends and doctor. Even better, have a friend or family
member who uses smokeless tobacco stop chewing or dipping at the same
time that you do. Studies have shown that people who have the support of
family and friends are more successful at quitting. Your doctor may
also be able to recommend a support program that might help you quit.
What can I use to replace smokeless tobacco?
Talk
to your doctor about whether nicotine gum or another nicotine
replacement product is right for you. Generally, people who use 3 or
more tins or pouches a week, people who use smokeless tobacco within 30
minutes after they wake up, and people who usually swallow tobacco juice
when they chew or dip benefit most from nicotine replacement. Find an
oral substitute for smokeless tobacco that you enjoy. This may be
sugarless gum, hard candy, beef jerky or sunflower seeds. Don’t
substitute cigarette smoking for smokeless tobacco. Stop using all
tobacco products. Find activities to do when you want to chew or dip.
Many people chew or dip when they are bored. Instead, take a walk or a
quick jog, lift weights, take a hot shower to relax, or do any activity
you enjoy that will keep your mind off smokeless tobacco.
What if I slip up and start using smokeless tobacco again?
This
is normal. Learn from your slip! Think about what you can do to avoid
that situation next time. Plan ways to handle things without going back
to using smokeless tobacco. Once you quit, congratulate yourself. You’ve
worked hard! Celebrate beating the habit by using the money you would
have spent on smokeless tobacco to buy yourself a present or do
something that you enjoy.
