Chewing tobacco is not only a disgusting habit, but it is also a dangerous one. There is more nicotine found in the average can of chewing tobacco than in a pack of cigarettes. That means it may actually be harder to quit than cigarettes, because you may be more addicted after a shorter usage time. But it can be done.
Pick a Day
If you want to quit, then you are going to have to pick a quit date and stick to it. You can’t just say that you are going to start quitting and not have a date set in mind. That makes it too easy to fall back into your old habits simply because you didn’t make definite plans. If you set a date for yourself, you are more likely to put an honest effort in.
So set a date, but don’t make it harder on yourself than you need to be. Realize how addicted you are and give yourself some time before that date if you need it. If you have been chewing tobacco for a while now, then you will need to give yourself some time to slow down your usage and curb your cravings before you reach that quit date. You may want to plan ahead to have a quit date that is a few weeks or even a month from when you first decide you need to start quitting.
Build Your Resolve
If you are going to quit, then you need to be determined to do so. You cannot put a half-hearted effort into it and expect good results. You may want to to focus your efforts on all the reasons why you should quit.
You can think about how your habits affect those around you. Maybe your spouse, girlfriend, friends, boyfriend or other person you care about is disgusted by your habit or cares about your health and wants you to quit.
Or you can focus on how unhealthy the habit is for you. Chewing tobacco not only causes bad breath, mouth soreness and stained teeth, but it also can cause you to lose your teeth over time, develop multiple types of cancer and suffer heart attack, strokes and other cardiac problems.
You can also focus on how expensive the habit is. Many people spend upwards of $1,000 a year on chewing tobacco, not to mention all the medical costs they will have to pay once the long-term effects start to set in. It may not be quite as expensive as buying cigarettes, but it is still a costly habit, and it will only become more expensive over time.
Cut Back
If you can quit cold turkey and just stop using chewing tobacco altogether, that is the best way to do it. But for those who are strongly addicted and have been using it for a while, it can be a difficult habit to break. You will have physical and mental cravings that compel you to come back to your habit, and it may not be possible or effective to quit all at once.
Instead, you might want to just cut back on how much tobacco you are using each day and week. You should really put your energy into reducing how much you use as you near your quit date. As difficult as it may be, there are plenty of ways you can reduce your intake.
First of all, you need to restrict yourself from using during certain times. Just tell yourself that you aren’t allowed to use at work or at your friend’s houses. Consign your use to only certain times of day or certain areas you frequent. This will help you achieve at least some control.
Also let your friends know that you are trying to quit. They can support you and ensure that you are sticking to your guns, so to speak. If you feel like you need to use some tobacco when you have already decided to cut back or quit, then call your friends or invite them to come over to offer you support and guidance.
You also need to be aware of what triggers your cravings. If it is being around certain friends who also use tobacco or certain stressful interactions, then you need to cut back on those. Knowing what causes you to use tobacco is one of the best steps to reduce how much you use.
Finally, make sure you are trying to quit at a time when there isn’t much stress in your life. Otherwise, you will have a hard time fighting the cravings and the stress.