It's time to quit your chewing tobacco habit

There’s no safe form of tobacco. 

Chewing tobacco and snuff don’t carry all of the same risks as cigarettes, but they still significantly increase the risk of several types of cancer, especially those affecting the oral cavity and esophagus. These products contain high levels of known carcinogens, including formaldehyde, acetaldehyde, arsenic, and tobacco-specific nitrosamines (TSNAs). The method of consumption puts these carcinogens in prolonged contact with mucous membranes in the mouth, leading to cellular damage and increasing the likelihood of malignant mutations. 

Quitting chewing tobacco can be difficult–nicotine is reportedly as addictive as cocaine or heroin^[1]–but there are ways to improve your odds of success:^[2],[3] 

• Consider tapering first - Going “cold turkey” is only the best option if it works. If you’ve attempted to quit in the past and it hasn’t worked, or simply need time to adjust to a nicotine-free life, try reducing your use first. Whenever you have a craving, set a timer and try to delay consumption by at least 10 minutes. This can help you reduce your overall consumption, and simultaneously help you recognize triggers for use.
  
• Tell friends and family - Not only will friends and family help hold you accountable, the mere act of telling them about your goal to quit may help you achieve it. Multiple psychological studies have shown that sharing your goals–particularly with individuals you look up to–improves your odds of success.^[4]
  
• Consider nicotine replacement options - A wide range of nicotine replacement therapies (NRTs) exist, including nicotine gum, patches, lozenges, and inhalers. When used correctly, these are safe and can be highly effective. 
• Change your habits - Breaking a nicotine addiction can be easier if using the product isn’t the only habit you change: if you use chewing tobacco before or after eating, try having your meal in a different location or eating different foods. If you use products during your commute, consider an alternative form of transportation for a brief period, or even just changing the route you take to work.
  
• Distract yourself - When cravings are strong, it can be hard to focus on anything else. Taking a walk, calling or texting a friend, playing a video game, or watching a funny video can help shift your focus until the craving passes.
  
• Find oral substitutes - Chewing gum, toothpicks, or hard candy can help satisfy oral cravings effectively. If you’re tapering first, try delaying use with a variety of oral substitutes to determine which is most effective for you.
  
• Remove all tobacco products from your environment - It may seem obvious, but disposing of all tobacco products in your home, car, and workplace will make it easier to not give into cravings when they arise.

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