Content

• Steps
• Method 1 of 4: Making a Decision
• Method 2 of 4: Making a plan
• Method 3 of 4: Stop chewing tobacco
• Method 4 of 4: Living Without Tobacco
• Tips

Anyone who has tried to quit chewing tobacco knows how difficult it is. Doctors say that chewing tobacco is even harder to quit than smoking. In fact, a person who chews tobacco 8-10 times a day gets the same amount of nicotine as a person who smokes 30-40 cigarettes a day. But this article will provide a worked out plan that will help you get rid of this addiction.

Steps

Method 1 of 4: Making a Decision

1. 1 Write down all your reasons to quit chewing tobacco. Perhaps you have only one reason, maybe there are several. Why do you want to stop chewing tobacco? Answer yourself to this question and write down the answers on paper, this will serve as a kind of motivating factor for you, helping to cope with the temptation to chew tobacco whenever it appears, trying to lead you astray.
   • Be specific. Do not limit yourself to something like "Well ... uh ... my wife asked ...". Describe specifically what effect chewing tobacco has on your relationship. Write that you want to live happily long enough. And so on - about any reason that prompts you to stop chewing tobacco.
   • Write a happy ending. After considering all the harm done to you by chewing tobacco, as well as the reasons prompting you to quit this business, write something life-affirming about the moment when you will still be able to get rid of the addiction. What good things will appear in your life? List everything, big and small. Here's an example:
     • You no longer have to deal with tobacco stains.
     • Breathing will be fresh and now you can kiss without brushing your teeth furiously.
     • All mouth ulcers will heal and taste will return.
     • You no longer have to think about where to spit tobacco saliva.
     • No more running away from meetings or appointments to sneakily chew on tobacco.
     • Saving money, time and effort!
2. 2 Promise to quit. To quit chewing tobacco, you need to strongly, very much want to erase it from your life. Starting to quit this habit, you must clearly realize that your path will not be easy and thorny. Your reason to tie should be heavy enough to outweigh the pleasure of chewing tobacco. Here are some of the reasons people are able to quit:
   • Health care. Chewing tobacco is a direct road to cancer of the mouth, pharynx, esophagus and stomach, not to mention cardiovascular diseases and an increased risk of stroke. However, sometimes, in order to fully appreciate the harm of tobacco, you need to have a living example of this before your eyes.
   • Noticeable defects in appearance. Chewing tobacco causes tooth loss, reduced gum tissue, yellow teeth and, of course, bad breath. And, after a certain point, all these problems can become quite a weighty argument in favor of quitting chewing tobacco.
   • Time and money. Chewing tobacco is associated with certain inconveniences, and in terms of money it is quite noticeable. Yes, all this in itself is not always a decisive factor, but it also helps to quit chewing tobacco.
   • Relationship problems. Sometimes it's easier to quit chewing tobacco for someone else than for yourself. If your partner or children are hinting you to quit chewing tobacco, it might be worth doing it for their sake.

Method 2 of 4: Making a plan

1. 1 Designate the date. You must be clear about the date When You Quit Chewing Tobacco. Exactly. As you know, people who act according to a clear plan are more likely to succeed in their endeavors. Plus, choosing a date will make it easier for you to prepare both physically and mentally.
   • Give yourself a month to get ready by setting the date to quit chewing tobacco at [today + 30 days]. This is a decent amount of time in which you are unlikely to have time to give up the decision to quit chewing tobacco.
   • It might be worth picking a date that is meaningful to you. Let's say a birthday (but not when it is six months later), a holiday or something like that. With the holiday approaching, all this pre-holiday bustle will be especially exciting for you, because the date is approaching when you will change your life!
   • Make a solemn promise to quit chewing tobacco starting from the day you choose, mark it on your calendar, and wait.
   • Tell your family, friends, colleagues, and everyone else that matters to you about your decision. You will need their support.
2. 2 Get outside help. Yes, you can stop chewing tobacco on your own, but the chances increase with someone's help. Doctors and support groups can help you navigate this difficult path.
   • Consider whether it is worth resorting to medication. If there are prescription drugs that facilitate the process of quitting bad habits. In the case of chewing tobacco, even a nicotine patch will work - it really helps to cope with the breakdown of tobacco quitting. Talk to your doctor about this and make an appointment ahead of the date you quit chewing. And if you are prescribed any medication, then start taking it a week or two before the scheduled date.
   • Discuss your decision to quit tobacco with your dentist. He will be able to motivate you well to bring the matter to a victorious end, telling you about the positive effect your decision will have on the oral cavity, and will certainly give you some practical advice.
   • Talk to a therapist. Discuss your feelings of excitement, anxiety, anxiety caused by such an important decision. Your doctor will help you deal with all of this.
   • Look for support groups, something like an Anonymous Tobacco Chewer. If you have someone to talk to about the hardships of quitting tobacco, it’s easier, really. In principle, you can even just chat with friends - provided that they have successfully quit chewing tobacco.
3. 3 Start reducing your tobacco use. The less nicotine you get during the day, the better, because this way you get used to chewing less and less nicotine, as well as get used to the urge to chew more and learn how to fight them. Start chewing less tobacco on the very day you decide to quit, and by day X, reduce your dose to zero.
   • Try chewing half or even a third of the amount of tobacco you are currently using. There will be an impulse to chew more - endure as long as possible.
   • Decide not to chew tobacco at all in certain situations. For example, when you go to a school play where your child is playing, you go without tobacco.
4. 4 Determine what provokes you to chew tobacco. People? Places? Developments? What makes you reach for tobacco? We all have such reasons provoking a bad habit. Your task is to identify these factors and get rid of them, delete them from life, and this will help you quit chewing tobacco.
   • If you often chew tobacco with people, tell them you are quitting and ask them not to chew tobacco near you either. If they do not agree to this, then there are all reasons to spend less time with them.
   • Maybe some smells and sounds are pushing you to the next portion of tobacco? Well, you know, a cozy atmosphere, a smell, associations with the pleasure of chewing tobacco ... We'll have to avoid this too until the associations weaken.
   • Some triggers can be easily avoided, such as stress, fear, and other internal triggers that are part of everyday life. Just remember that all of this can push you towards tobacco and act appropriately and accordingly!
5. 5 Prepare your home, workplace, and car for the day you quit chewing tobacco. Organize in such a way as to protect yourself from the temptations to chew tobacco. This step will have a noticeable impact already during the first or second week without tobacco.
   • Throw out all the tobacco. Including half-empty packs and in general everything that can sow in your soul the temptation to chew one more time. All this is in the trash, and the trash is in the container. It is advisable that soon the scavengers also empty the container.
   • Anything that smells like tobacco - change. Anything with tobacco stains - wipe or wash. Start life, if not with a clean slate, then at least with a clean wardrobe and no smell of tobacco from things and objects.
   • Find a chewing alternative to tobacco. Many people say that chewing gum helps them cope with the urge to chew tobacco.

Method 3 of 4: Stop chewing tobacco

1. 1 Don't chew tobacco anymore. So, the great day has arrived! Stop chewing tobacco! Yes, the pull to chew will be strong. However, you should not chew tobacco or get nicotine in any other way. Be true to your promise and resolve to end your tobacco addiction.
   • If you feel that you urgently need to chew something, take out the gum.
   • Eat as much as you like! Diet and quitting chewing tobacco are not compatible. Here, cope with a bad habit - and limit yourself in calories as much as you want. But not in time.
   • Be proactive. Work, play sports, be active. All this will help to distract from cravings for nicotine.
2. 2 Beware of provoking factors. Do not associate with those who chew tobacco, do not go where they chew tobacco. In the first few weeks, this is especially important to keep yourself from relapsing.
   • Alcohol often brings people back to the tenacious paws of tobacco. So in the first few weeks of quitting tobacco, it makes sense to quit alcohol as well.
   • Get into new habits. Habitual routines like watching TV or driving can remind you of chewing tobacco. Instead, you can start watching TV in a different room or commute to work a different route.
   • If you feel that your resolve is weakening due to some internal factors such as stress, seek outside help.
3. 3 Control your own thoughts. Many argue that psychological dependence on tobacco is stronger than physical dependence, which is especially noticeable in the first few weeks against the background of a change in character. However, everyone goes through this, and it is quite possible to cope with such a situation.
   • No need to look for excuses. Such thoughts are harmful. So if you catch yourself thinking, “Oh, what’s bad if I chew a little,” beat yourself in the arms, grab gum and do something distracting.
     • Other excuses: “He who does not smoke or drink will die healthy,” “We have a free country,” “I take everything from life,” etc.
   • Keep in mind that quitting tobacco will make you hot-tempered and more aggressive at first, and therefore watch yourself and, if anything, calm down and restrain yourself. If you feel like you're losing control of your conversation, politely excuse yourself and step aside. If you feel like you can't end the conversation without conflict, avoid it. People will understand you, and in a few weeks you will be back to normal.
   • Craving for tobacco? Reread the list of reasons that prompted you to quit chewing tobacco. Remember that it was the right decision and that in the end you will definitely be rewarded.

Method 4 of 4: Living Without Tobacco

1. 1 Get into good habits. In the second or third week, the intense urge to tobacco will weaken, but this does not mean that everything will go on like clockwork. You will have to deal with provoking factors on a daily basis and struggle with thoughts that justify chewing tobacco. Fight this in every possible way.
   • If you notice that exercise is helping you, then sign up for a gym or play sports in some other way. Fill your days with something rewarding and time-consuming, money-consuming and energy-consuming previously spent on tobacco.
   • One day you will notice that you no longer need to chew gum. However, if you like the process of chewing, then continue. By the way, if you are worried about your health, then there is a reason to chew sugar-free gum, carrots or something else.
2. 2 Celebrate your victories. Set some kind of interim goals: two weeks without tobacco, two months without tobacco, and so on. With the money saved for tobacco, buy yourself some prizes and awards - even a movie ticket, or a trip to a restaurant. Quitting tobacco is not easy, you deserve a reward.
3. 3 Stay on track. Do not give in to the impulse to chew once - and such impulses will visit you often. Well, if something happened that happened, then try to figure out why it happened and what made you take nasty things in your mouth.In other words, try to prepare yourself in case the harmful impulse re-emerges. It is very important to fight this and not give in to impulses so as not to start chewing tobacco again.
   • Take these disruptions seriously. Call a therapist or discuss the case with a support group. Write down your feelings of relapse - for future reference.
   • If you are ripped off and chewed, then start over. Think about what worked and what didn't, and try again. A goal and a plan to help you quit chewing tobacco.

Tips

• Some people like the smell of tea. Therefore, instead of chewing tobacco, you can ... sniff tea.
• Lollipops may well be an alternative to chewing gum.
• Take a piece of cloth, moisten it with a mouthwash and place it behind your lip as you put tobacco. This will save you the trouble of oral fixation plus you will be able to spit.
• It’s much easier to write an article like this than to deal with a bad habit based on chemical addiction. However, people threw tobacco. More will and dedication - and you can do it too!