 Chemical Health Rule Wellness Advisory Committee Newsletters
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A 9-Inning Game Plan for Quitting Smokeless Tobacco
1st INNING: Decide to quit
Quitting
tobacco is not something you do on a whim. You have to want to quit to make it through the
first few weeks off tobacco. Know your reasons for stopping. Don't let resentment over
outside pressures or bans get in your way.
2nd INNING: Pick a quit
date
Take
at least a week to get ready to quit. This will give you time to get psyched up, cut back
and check with your doctor or dentist about nicotine gum or skin patches. There is no
ideal time to quit, but some times are better than others. Low-stress times are best.
3rd INNING: Cut back before you
quit
Cutting
back before the quit date can make quitting easier. You can taper down, cut back on when
and where you dip, and switch to lower nicotine snuff.
4th INNING: Build a
support team
Let
friends, family, teammates and your athletic trainer know that you are quitting. Ask for
support and encouragement, and tips from others who have quit.
5th INNING: Quit day
Make
your quit day special. You are doing something great for yourself. Change daily routines,
make an appointment to get your teeth cleaned, keep busy and active. If you are concerned
about weight-gain, stick with low-calorie snacks.
6th INNING: Your first
week off smokeless and coping with withdrawal
Withdrawal
symptoms don't last long. Withdrawal is the strongest the first week after you quit. The
worst part is over after two weeks. After a month, you'll feel better than when you chewed
or dipped.
7th INNING: Your second
week off smokeless and dealing with triggers
You've
made it through the hardest part -- the first week. If you can stay off one week, then you
can stay off two. Just use the same willpower and strategies that got you this far.
Cravings may be strong this second week, but they will come less often and go away sooner.
Notice withdrawal symptoms have eased up, food tastes better and confidence starts to
return. Be prepared for tempation. Urges will be strongest in the places where you usually
dip. The more time you spend in these places without dipping-the easier it will be.
BE
PATIENT, WAIT IT OUT -- WALK IT OUT -- GO EASY ON YOURSELF
8th INNING: Tips for going the distance
Congratulations!
You have broken free of a tough addiction! If you can stay off 2 weeks, then YOU can stay
off forever! Keep using whatever worked when you first quit. Try not to slip, but if you
do, get right back on base. Don't let feelings of guilt lead you back to nicotine. Figure
out why you slipped and how to avoid it next time. If slips are frequent, make a new
quitting plan.
9th INNING: Celebrate your
success
Congratulations!
YOU have done it. You beat the smokeless habit. You're improving your health and your
career. Celebrate with the people on your support team. Offer your support to friends and
teammates who are trying to quit.
Excerpted
from: Beat the Smokeless Habit, Game plan for success, by U.S. Department of Health and
Human Services
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