Tips to Quit Dipping Tobacco

Even after someone acknowledges the numerous health risks, making the decision to give up dipping can be hard. You will need to find your own personal motivation and stick with your decision to quit. Educate yourself about dipping, tips for quitting and find support to successfully kick the habit.

Health Risks

• Your physical health takes a toll each time you make the decision to dip. The obvious risks are oral cancer, bad breath, stained teeth, mouth sores, tooth decay and gum recession (gums pulling away from teeth with inability to grow back). Dipping has also been linked to pancreatic cancer, heart disease and stroke.

Preparation

• Start by finding support. Quitting is a personal decision but having the support of family and friends can increase your chances for success. Talk with your family, friends and coworkers about your decision. Explain how important their support will be. These people will be instrumental when you think you are about to relapse.

  Talk to your physician about nicotine replacement medicine, withdrawal symptoms and support groups. Work with your doctor to develop a plan to quit dipping. An organized approach will help keep you on track.

Quitting

• Pick a specific quit date. Write this date on all your calendars to reinforce your decision. Write down your reasons for wanting to quit.

  Get your teeth cleaned. Your mouth will feel clean and will promote your decision to quit.

  IDecrease your use by a small percentage each day. You can also try to quit dipping in certain situations. Leave your can of dip at home when you go to dinner or social gatherings.

  Avoid your cravings for dip for as long as you can. Start with a small time span, like 5 minutes. Each time you have a craving wait at least 5 minutes to see if you still want to dip. Increase this time each day until your cravings become nonexistent.

  Replace dip with healthy alternatives. Consider sugarless gum, beef jerky, lollipops, sunflower seeds and mints.

  Keep your body and mind active to avoid lingering thoughts about dipping. Try running, swimming, cycling, card games, word puzzles, weightlifting and exercising your dog when you feel a craving for dip.

  If you have decided to quit cold turkey throw away any cans or pouches of dip.

  Change your routine to avoid dipping triggers. If you normally dip in bed or at the dining room table, do not stay in these areas longer than necessary. Immediately get out of bed when you wake up and leave the table when you are done eating. Leave your dip at home if you typically dip in the car.

  Prepare for a slip in your plan. If you mess up and dip again don't fret. Slips are likely to occur. It is important to recognize what caused the slip and learn from your mistake.