What Step are You at?
Precontemplation: You don't even know that a problem exists.
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You have not even considered the possibility of quitting.
Contemplation: You realize that you have an issue, but are not ready to try to quit.
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You go back and forth about your readiness to quit.
Preparation/Determination: Stating that you are ready to quit.
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Start creating a Quit Plan about how to quit and what steps will be taken next.
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DECIDE ON A QUIT DATE. (usually within 2 weeks is best)
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Taper down the amount that you dip.
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Cut back where and when you chew.
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Notice what friends and co-workers do during normal dipping times.
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Build a support team: tell friends and family you are quitting.
Action/Willpower: You actually quit using tobacco.
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Focus on all the things you don’t like about dipping or chewing.
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Write down reason to quit.
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Make your day special from the beginning.
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Change routines.
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Keep busy and active.
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Chew substitutes: sugar-free gum, cinnamon sticks, mints etc.
Maintenance:
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2 Days after quitting:
-Increase your physical activity
-Give yourself a pep talk and remind yourself of the reasons you are quitting
-Use nicotine lozenges, patches, or gum
-Ask your friends and family for support and understanding
-Avoid situations where you may chew -
1 Week after quitting:
-Buy yourself a treat
-Give yourself a pat on the back
-Use nicotine lozenges, patches, or gum
-Tell your friends and coworkers about your success -
2 Weeks after quitting:
-Think about the benefits of being Tobacco Free
-Plan new ways to deal with stress
-Challenge yourself: cut back on Nicotine
Relapse:
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Get back on the right track.
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A slip does not mean a failure!
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Learn from your slip.
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Pick up right where you left off.
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Don't give up!
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Call resources/help lines
-National Cancer Institute: 1.800.422.6237
-National Network of Tobacco Cessation Quitlines: 1.800.784.8669
-NCI's Smoking Cessation Quitline: 1.877.448.7848
