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Tips to Quit Dipping

Chewing, or smokeless, tobacco has been touted as a safe alternative to cigarettes. But, according to the Mayo Clinic, that is not exactly true. Smokeless tobacco, which is often referred to as dip, does appear to be safer than cigarettes, but there are still health risks for users, including addiction, cancer, cavities, gum disease and heart disease. Like cigarettes, smokeless tobacco contains nicotine, which can make quitting difficult. But, there are ways to make the process easier.

  1. Quitting Plan

    • The first step is to decide to quit. Make a plan to stop dipping. Include a quit date, a support team and the reasons you want to stop. The National Institute of Dental and Craniofacial Research (NIDCR) suggests you write down your stop date and your reasons for quitting. Choose a quit date during a low stress period, but less than two weeks away from when you make the decision to quit.

    Cut Back

    • Before you quit, try cutting back on the amount you dip. While some people can quit cold turkey, the NIDCR recommends that you try using about half of what you normally dip. This will start to ease your addiction, while giving you some of the nicotine your body craves.

    Nicotine Replacement Products

    • Visit your doctor and ask about a prescription for nicotine replacement gum or a patch. Both will give you the nicotine your body craves until you are able to ween yourself off the gum or patch. The nicotine gum has the added attraction of giving your mouth something to do, replacing the dip that is normally there.

    Change Habits and Routines

    • Change your habits so you don't find yourself reaching for the dip only because that is what you normally do. The NIDCR suggests even sitting in a different seat at breakfast if you usually dip in the morning. Figure out when you normally reach for the smokeless tobacco and find ways to do those things differently.

    Wait It Out

    • When the urge to dip hits, try to wait it out. Take some deep breaths or go for a walk. Find ways to redirect your energy and the urge will subside. Try to focus on the reasons you decided to quit and know that the cravings will lessen over time.

    Get your Teeth Cleaned

    • Another way to reinforce your decision to quit is to head to the dentist for a teeth cleaning. Looking at clean, white teeth will at least make you think again before grabbing another wad of smokeless tobacco.

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