1

 smokeless tobacco

 a guide for quitting

U.S. DEPARTMENT OF HEALTH AND HUMAN SERVICES 

 National Institutes of Health
2

Let’s go!
Intro Introduction duction

So you’re a dipper 

and you’d like to quit.

Maybe you’ve already found that quitting 

dip or chew is not easy. But you can do it! 

This guide is intended to help you make 

your own plan for quitting. 

Many former dippers have shared advice on 

quitting that can help you. Among them are 

many Major League Baseball players who quit 

successfully. This guide is the result of advice 

from chewers and dippers who have canned 

the habit.

Like most dippers, you probably know that 

the health-related reasons to quit are awesome. 

But you must find your own personal reasons 

for quitting. They can motivate you more than 

the fear of health consequences. It’s important 

to develop your own recipe for willpower.

Ready to start?

Let’s go!
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Dangers The Dangers of dip and chew

Here’s a brief summary of the harm dipping 

does in the mouth:

> Smokeless tobacco use may cause cancer of the mouth.

> Sugar in smokeless tobacco may cause decay in exposed tooth roots.

> Dip and chew can cause your gums to pull away from the teeth in 

the place where the tobacco is held. The gums do not grow back.

> Leathery white patches and red sores are common in dippers and 

chewers and can turn into cancer.

Can smokeless tobacco use cause 

problems in other parts of the body?

Recent research shows that smokeless tobacco use 

might also cause problems beyond the mouth. Some 

studies have shown that using smokeless tobacco may 

cause pancreatic cancer. And scientists are also looking 

at the possibility that its use might play a role in the 

development of cardiovascular disease—heart disease 

and stroke.
Need more reasons to quit?

It’s expensive!

A can of dip costs an average of nearly $3. A two-can-a-week habit costs 

about $300 per year. A can-a-day habit costs nearly $1,100 per year. Likewise, 

chewing tobacco costs about $2. A pouch-a-day habit costs over $700 a year. 

Think of all the things you could do with that money instead of dipping or 

chewing. It adds up. 

It’s disgusting!

If the health effects don’t worry you, think of how other people see 

your addiction.

The smell of smokeless tobacco in your mouth is not pleasant. While you may 

have become used to the odor and don’t mind it, others around you notice.

Check out your clothes. Do you have tobacco juice stains on your clothes, 

your furniture, or on your car’s upholstery?

Look at your teeth. Are they stained from tobacco juice? Brushing your teeth 

won’t make this go away.

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Addiction Understanding your Addiction

Hard to believe you’re 

a nicotine addict? 

Believe it.

Nicotine, found in all tobacco products, is a 

highly addictive drug which acts in the brain 

and throughout the body.

Dip and chew contain more nicotine 

than cigarettes.

Some facts:

Holding an average-size dip in your mouth for 

30 minutes gives you as much nicotine as smoking 

three cigarettes. A 2-can-a-week snuff dipper 

gets as much nicotine as a 1-1/2 pack-a-day 

smoker does.

To the left is a chart comparing the nicotine 

levels of some selected snuff brands. 

Think about your own habit. Check how many of 

the following apply to you. The more items you 

check, the more likely that you are addicted.

n i c o t i n e l e v e l s o f s e l e c t e d b r a n d s

h i g h e s t t o

l o w e s t

> Kodiak Wintergreen

> Skoal Longcut 

Straight

> Copenhagen Snuff

> Copenhagen Long 

Cut

> Skoal Bandits Mint

> Hawken 

Wintergreen 

 

This list is provided 

for information only. 

NIDCR and NCI do 

not endorse the use 

of any tobacco product.
How addicted are you?

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> I no longer get sick or dizzy when I dip or chew, 

 like I did when I first started.

> I dip more often and in different settings.

> I’ve switched to stronger products, with more nicotine.

> I swallow juice from my tobacco on a regular basis.

> I sometimes sleep with dip or chew in my mouth.

> I take my first dip or chew first thing in the morning.

> I find it hard to go more than a few hours without dip or chew. 

> I have strong cravings when I go without dip or chew.
Myths & Truths

There are several myths 

about smokeless tobacco. 

Sometimes these myths make 

users feel more comfortable 

in their habits. Here are 

some myths and the truths 

that relate to them.

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Myth: Smokeless tobacco is a harmless alternative to smoking.

t r u t h Smokeless tobacco is still tobacco. In tobacco are nitrosamines, 

cancer-causing chemicals from the curing process. Note the warnings on the cans.

:

Myth: Dip (or chew) improves my athletic performance.

t r u t h A study of professional baseball players found no connection 

between smokeless tobacco use and player performance. Using smokeless tobacco 

increases your heart rate and blood pressure within a few minutes. This can cause 

a buzz or rush, but the rise in pulse and blood pressure places an extra stress on 

your heart.

:

Myth: Good gum care can offset the harmful effects 

of using dip or chew.

t r u t h There is no evidence that brushing and flossing will undo the 

harm that dip and chew are doing to your teeth and gums. 

:

Myth: It’s easy to quit using dip or chew when you want to.

t r u t h Unfortunately, nicotine addiction makes quitting difficult. 

But those who have quit successfully are very glad they did.

:

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Quitting Qplan

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Kicking the dip or chew habit 

can be tough, but it can be 

done, and you can do it. The 

best way to quit smokeless 

tobacco is to have a quit date 

and a quitting plan.

These methods make it easier. 

Try what you think will work 

best for you.
Decide to quit

Quitting smokeless to bacco is not something you do on a whim. You have to want 

to quit to make it through those first few weeks off tobacco. Know your reasons 

for stopping. Don’t let outside influence—like peer pressure—get in your way. 

Focus on all you don’t like about dipping or chewing.

Reasons to quit

Here are some reasons given by others. Are any of them important to you? 

> To avoid health problems

> To prove I can do it

> I have sores or white patches 

in my mouth 

> To please someone I care about

> To set a good example for my kids 

or other kids

> To save money

> I don’t like the taste

> I have gum or tooth problems

> It’s disgusting

> Because it’s banned at work or school

> I don’t want it to control me

> My girlfriend (or a girl I’d like 

to date) hates it

> My wife hates it

> My physician or dentist told 

me to quit

>

>

>

>

>

>

>

>

Write in your own reasons

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Pick a quit date

Pick your quit date. Even if you think you’re ready to quit now, take at least a 

week to get ready. But don’t put off setting the date. This will give you time to:

Get psyched up for quit ting

Cut back before you quit by tapering down. 

Have your physician or dentist check your mouth. Ask whether you need 

nicotine replacement therapy (gum, nicotine patches, etc.). See page 13.

There is no “ideal” time to quit, but low-stress times are best. Having a quit 

date in mind is important, no matter how far off it is. But it’s best to pick a 

date in the next two weeks, so you don’t put it off too long. 

Pick a date that looks good for you and write it in below.

This is My Quit Date

m o n t h d a y y e a r

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f i l l i t i n !
Cut back before you quit

Some people are able to quit smokeless tobacco “cold turkey.” Others find that 

cutting back makes quitting easier. There are many ways to cut back. 

Taper down. Cut back to half of your usual amount before you quit. If you 

usually carry your tin or pouch with you, try leaving it behind. Carry substitutes 

instead—sugar-free chewing gum or hard candies, and sunflower seeds. During 

this period, you might also try a mint-leaf snuff.

Cut back on when and where you dip or chew. First, notice when your cravings 

are strongest. What events trigger dipping or chewing for you? Do you always 

reach for a dip after meals? When you work out? In your car or truck? On your 

job? Don’t carry your pouch or tin. Use a substitute instead. Go as long as you 

possibly can without giving into a craving—at least 10 minutes. Try to go longer 

and longer as you approach your quit day. Now, pick three of your strongest 

triggers and stop dipping or chewing at those times. This will be hard at first. 

The day will come when you are used to going without tobacco at the times 

you want it most.

Notice what friends and coworkers who don’t dip or chew are doing at these 

times. This will give you ideas for dip or chew substitutes. It’s a good idea to 

avoid your dipping and chewing pals while you’re trying to quit. That will help 

you avoid the urge to reach for a can or chew.

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Switch to a lower nico tine tobacco product if you’re using a medium- or highnicotine snuff product. This way, you cut down your nicotine dose while you’re 

getting ready to quit. This can help to prevent strong withdrawal when you quit. 

Don’t switch to other tobacco products like ciga rettes or cigars! In fact, if you 

already smoke, this is a good time to quit smoking. That way you can get over 

all your nicotine addiction at once.

Write down your triggers. Stop dipping at these times.

Right before your quit day

Build a support team

Let friends, family, and coworkers know you’re quitting. Warn them that you 

may not be your usual self for a week or two after you quit. Ask them to be 

patient. Ask them to stand by to listen and en courage you when the going 

gets rough.

Suggest ways they can help, like joining you for a run or a walk, helping you 

find ways to keep busy, and telling you they know you can do it. If they’ve quit, 

ask them for tips. If they use dip or chew, ask them not to offer you any. They 

don’t have to quit themselves to be sup portive, but maybe some one will want to 

quit with you.

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Quit day!

Make your quit day special right from the begin ning. You’re doing yourself 

a huge favor.

Change daily routines to break away from tobacco triggers. When you eat 

breakfast, don’t sit in the usual place at the kitchen table. Get right up from the 

table after meals. Make an appointment to get your teeth cleaned. You’ll enjoy 

the fresh, clean feeling and a whiter smile.

Keep busy and active. Start the day with a walk, run, swim, or workout. Aerobic 

exercise will help you relax. Plus, it boosts energy, stamina, and all-around fitness 

and curbs your appetite.

Chew substitutes. Try sugar-free hard candies or gum, cinnamon sticks, mints, 

beef jerky, or sunflower seeds. Carry them with you and use them whenever 

you have the urge to dip or chew.

What about medications?

Nicotine replacement therapy and non-nicotine replacement therapy (bupropion) 

are approved by the U.S. Food and Drug Administration (FDA) for smoking 

cessation. However, these products have not been approved for smokeless 

tobacco cessation. Further research is needed to determine their effectiveness 

for helping smokeless tobacco users quit.
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Your 

first week off smokeless tobacco:

Withdrawal symptoms don’t 

last long. Symptoms are 

strongest the first week 

after you quit. The worst 

part is over after 2 weeks. 

As time passes, you’ll feel 

better than when you dipped 

or chewed. So be patient 

with yourself.

a b o u t w e i g h t g a i nNicotine speeds up 

metabolism, so quitting 

smokeless tobacco may 

result in a slight weight 

gain. To limit the amount 

of weight you gain, try 

the following:

> Eat well-balanced 

meals and avoid fatty 

foods. To satisfy your 

cravings for sweets, 

eat small pieces of fruit. 

Keep low-calorie foods 

handy for snacks. Try 

pop corn (without butter),

sugar-free gums and 

mints, fresh fruits, 

and vegetables.

> Drink 6 to 8 glasses 

of water each day.

> Work about 30 

minutes of daily exercise 

into your routine—try 

walking or another 

activity such as running, 

cycling, or swimming.
Urges to dip, cravings—especially in the places you used to dip the most

Wait it out. Deep breathing and exercise help you feel better 

right away.

Feeling irritable, tense, restless, impatient

Walk away from the situation. Deep breathing and exercise 

help to blow off steam. Ask others to be patient. 

Constipation/irregularity

Add fiber to your diet (whole grain breads and cereals, fresh 

fruits and vegetables).

Hunger and weight gain

Eat regular meals. Feeling hungry is sometimes mistaken for 

the desire to dip or chew.

Desire for sweets

Reach for low-calorie sweet snacks (like apples, sugar-free 

gums and candies).

Coping with withdrawal

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Your 

second week: 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 just as 

strong this week, but they 

will come less often and 

go away sooner.

s i g n s o f p r o g r e s s> Withdrawal 

symptoms ease up

> Food tastes better

> Your confidence 

starts to return 

to normal
Be prepared for temptation

Tobacco thoughts and urges probably still bother you. They will be strongest 

in the places where you dipped or chewed the most.

The more time you spend in these places without dipping or chewing, the weaker 

the urges will become. Avoid alcoholic beverages. Drinking them could bust your 

plan to quit.

Know what events and places will be triggers for you and plan ahead for them.

Write down some of your triggers. And write what you’ll do instead of dip or 

chew. It may be as simple as reaching for gum or seeds, walking away, or thinking 

about how far you’ve come.

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My Strongest Triggers

1 2 3

f i l l i t i n !
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Tips for going

 the distance

Congratulations! You’ve broken free of 

a tough addiction. If you can stay off 

2 weeks, then you know you can beat 

this addiction. It will get easier.

Keep using whatever worked when 

you first quit. Don’t expect new rituals 

to take the place of smokeless tobacco 

right away. It took time to get used 

to chewing or dipping at first, too.

Keep up your guard. Continue 

to plan ahead for situations that 

may tempt you.
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What if you should slip?

Try not to slip, not even once. But, if you do slip, get right back on track.

Don’t let feelings of guilt lead you back to chewing or dipping. A slip does not 

mean “failure.” Figure out why you slipped and how to avoid it next time. Get 

rid of any leftover tobacco.

Pick up right where you left off before the slip. If slips are frequent, or you are 

dipping or chewing on a regular basis, make a new quitting plan. Quitting takes 

practice. The smokeless tobacco habit can be tough to beat. Most users don’t 

quit for good on the first try. Don’t give up! Figure out what would have helped. 

Try a new approach next time. Talk to your physician or dentist for extra help. 

You may also wish to call one of these services for additional guidance 

and support:

> The National Cancer Institute (NCI) Cancer Information Service at

1–800–4–CANCER (1–800–422–6237)

> The National Network of Tobacco Cessation Quitlines at

1–800–QUIT–NOW (1–800–784–8669)

> The NCI's Smoking Cessation Quitline at

1–877–44U–QUIT (1–877–448–7848)
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your

Success!

Celebrate

Congratulations!

You’ve done it. You’ve beaten the 

smokeless tobacco habit. You’re 

improving your health and your 

future. Celebrate with the 

people on your “support team.” 

Offer your support to friends 

and coworkers who are trying 

to quit using tobacco. Pledge 

to yourself never to 

take another dip or chew.
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For additional copies of this booklet contact:

National Institute of Dental and Craniofacial Research 

National Oral Health Information Clearinghouse

1 NOHIC Way

Bethesda, Maryland 20892–3500

1–866–232–4528

http://www.nidcr.nih.gov

or 

National Cancer Institute’s

Cancer Information Service at 1–800–4–CANCER

 

For more information about quitting tobacco use contact:

NCI’s Cancer Information Service at 1–800–4–CANCER (1–800–422–6237)

The National Network of Tobacco Cessation Quitlines at

1–800–QUIT–NOW (1–800–784–8669) and http://www.smokefree.com

The NCI's Smoking Cessation Quitline at 1–877–44U–QUIT (1–877–448–7848)

NIH Publication No. 12-3270

August 2012

NIH...Turning Discovery Into Health