Pick a quit day. Take at least a week to get ready, but choose a day, ideally within the next two weeks, to be your “quit day.” Pay attention to your stress levels — quitting during times of high stress can make quitting harder. Be sure to tell family and friends so they can be supportive.
Cut back on the amount of smokeless tobacco you use from now until your quit day. Try to reduce the number of times you use dip or chew each day. Consider switching to a product that contains less nicotine (but do not turn to a new tobacco vice, like cigarettes). Slowly cutting back on nicotine will improve your chances for quitting successfully. If you’re not sure how much tobacco you’re using, you can monitor your use in our Tobacco Use Tracker, a tool on this website. The tool helps you keep track of your usage over time.
1. Make an honest list of all the things you like about smoking. Draw a line down the center of a piece of paper and write them on one side; on the other side make a list of all the things you dislike, such as how it can interfere with your health, work, family, etc., suggests Daniel Z. Lieberman, M.D., director of the Clinical Psychiatric Research Center at George Washington University Medical Center in Washington, D.C. Think about the list over time, and make changes. If you are brave enough, get feedback from family and friends about things they don’t like about your use of cigarettes. When the negative side outweighs the positive side, you are ready to quit.
2. Then make another list of why quitting won’t be easy. Be thorough, even if the list gets long and discouraging. Here’s the important part: Next to each entry, list one or more options for overcoming that challenge. [Read More...]
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