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| Smokeless Tobacco and How to Quit | |
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Many terms are used to describe smokeless tobacco products, such as oral, chewing, snuff, spit, and spitless tobacco. All forms of oral tobacco have chemicals known to cause cancer (carcinogens). These products can cause cancer of the mouth, pancreas, and esophagus (the tube that carries food from the mouth to the stomach). Oral and smokeless tobacco also cause many other health problems, such as gum disease, destruction of the bone sockets around the teeth, and tooth loss. They cause bad breath and stained teeth, too. Smokeless tobacco is less lethal than cigarettes, but using any form of tobacco puts you at serious health risks. Smokeless tobacco is not a safe alternative to smoking. The bottom line: All forms of tobacco can be deadly. Smokeless tobacco facts What is smokeless tobacco? There are 2 basic forms of smokeless tobacco: snuff and chewing tobacco. But other forms of smokeless tobacco are also sold. Snuff is finely ground tobacco packaged in cans or pouches. It is sold as dry or moist. Moist snuff is used by placing a pinch, dip, lipper, or quid, between the lower lip or cheek and gum. The nicotine in the snuff is absorbed through the tissues of the mouth. Moist snuff is also available in small, teabag-like pouches or sachets that can be placed between the cheek and gum. These are designed to be both "smoke-free" and "spit-free" and are marketed as a discreet way to use tobacco. Dry snuff is sold in a powdered form and is used by sniffing or inhaling the dry snuff powder up the nose. Chewing tobacco comes as long strands of loose leaves, plugs, or twists of tobacco. Pieces, commonly called plugs, wads, or chew, are chewed or placed between the cheek and gum or teeth. The nicotine in the piece of chewing tobacco is absorbed through the mouth tissues. The user spits out the brown juice – saliva that soaked through the tobacco. Smokeless tobacco products also come in other forms. Snus (sounds like snoose) is a form of moist snuff commonly used in Sweden and Norway. It is now being marketed in the United States. It is made of air-cured tobacco, water, salt, and flavorings. Snus is most commonly packaged in small pouches, but can also be used like loose moist snuff. A 2004 study showed that people who switch to Swedish snus have smaller amounts of certain cancer-causing agents in their bodies than those who use the more common smokeless products. But those who used snus still had notably higher levels of these cancer-causing agents than people who used nicotine replacement patches. And studies have found that, in general, snus contains higher levels of tobacco-specific nitrosamines than cigarette smoke. (Tobacco-specific nitrosamines are chemicals known to cause cancer.) Other smokeless products can be bought in the United States. Some that are available or are being tested include lozenges, tabs, tablets, strips, and sticks. Marketing of smokeless tobacco products Tobacco companies have responded to the popular laws that ban smoking in public places by making and selling smokeless products that can be used in no-smoking settings. They use ad slogans such as "Anytime. Anywhere" and "No Smoking, No Problem" to target smokers who crave nicotine while they are in smoke-free settings. Free samples and coupons are also offered to encourage people to try these new products. Without smokeless products, these smokers might be motivated to quit smoking completely. The tobacco industry is also promoting the idea that switching to smokeless products is a good way to quit smoking. These claims are implied rather than stated outright, to avoid having these products regulated as drugs. There is no proof that smokeless tobacco products can actually help smokers quit. But there are proven treatments for tobacco addiction, such as nicotine replacement products, antidepressants, nicotine receptor blockers, and behavioral therapies. These standard treatments have been carefully tested and have been proven to help people quit smoking. New laws will affect tobacco marketing The Family Smoking Prevention and Tobacco Control Act went into effect in October 2009. This law gives the Food and Drug Administration (FDA) power to regulate tobacco products in the U.S. One of the goals of the law is to restrict the marketing and advertising of tobacco products -- including smokeless tobacco products. Colorful ads and store displays will no longer be permitted. Only black and white text ads will be allowed. And starting in 2010, all outdoor tobacco ads within 1,000 feet of schools and playgrounds will be illegal. Under the law, new smokeless tobacco and other products claiming to have lower health risks will have to be approved by the FDA. They will only be allowed if makers can show that the product would not encourage many non-smokers or would-be quitters to try them, rather than not using tobacco at all. What are the risks of using smokeless tobacco? Smokeless tobacco products are not a safe substitute for tobacco smoking. Harmful health effects include:
Leukoplakia is a white sore or patch in the mouth that can become cancer. Study after study has found high rates of leukoplakia at the place in the mouth where users place the "chew." One study found that almost 3 of 4 of daily users of moist snuff and chewing tobacco had non-cancerous or pre-cancerous lesions (sores) in the mouth. The longer you use oral tobacco, the more likely you are to have leukoplakia. Tobacco can irritate or destroy gum tissue. Many regular smokeless tobacco users have receding gums, gum disease, tooth decay, and bone loss around the teeth. The surface of the tooth root may be exposed where gums have shrunken. All this can cause teeth to loosen and fall out. Smokeless tobacco may also play a role in heart disease and high blood pressure. Results from a large American Cancer Society study showed that men who switched from cigarettes to snuff or chewing tobacco had higher death rates from heart disease, stroke, cancer of the mouth and lung, and all causes of death combined than former smokers who stopped using all tobacco products. It is unclear whether the heart disease was caused by the smokeless tobacco products in this study, because there have been few large, long-term studies to identify all of the health problems caused by these products. The snuff and chewing tobacco products most widely used in the United States have very high levels of cancer-causing agents (carcinogens) called tobacco-specific nitrosamines. These carcinogens cause lung cancer in animals, even when injected into their blood. How do the risks of using smokeless tobacco compare with cigarette smoking? Smokeless tobacco products are less lethal than cigarettes. But even though they are marketed as a less harmful alternative to smoking, these products can be deadly. And they have not been proven to help smokers quit. Smokers who delay quitting by using smokeless products between cigarettes greatly increase their risk of lung cancer. They also set themselves up for new health problems caused by smokeless tobacco. Who uses smokeless tobacco? The 2007 data from the U.S. Centers for Disease Control and Prevention (CDC) showed that about 3% of adults aged 26 and older were current users of smokeless tobacco. About 5% of people aged 18 to 25 were current users. But rates among younger people are even higher. According to the CDC's 2007 survey, more than 13% of male high school students and more than 2% of female high school students were using smokeless tobacco. The CDC 2006 Youth Tobacco Survey reported that, 4% of the boys and 1% of the girls in middle school reported using smokeless tobacco at least once in the 30 days before the survey. Certain factors seem to be linked to whether or not young people will use tobacco. They include:
In 2003, more than 1 in 3 major league baseball players used smokeless tobacco, mainly moist snuff. Athletes are the largest marketing source for smokeless tobacco, and are often seen on TV using it during a game. They have a lot of negative influence as role models for youth. A more recent influence on the use of smokeless tobacco is the smoking bans many states are enforcing. In light of these bans, tobacco companies have been putting new marketing emphasis on their smokeless tobacco products. Smokeless tobacco products are being advertised as alternatives to cigarettes in places where smoking is not allowed. When smokers use these products as substitutes instead of trying to quit, it supports the tobacco industry. Smokers who put off quitting by using smokeless tobacco for a nicotine fix while in smoke-free settings do not decrease their lung cancer risk. They are still using tobacco and still smoking cigarettes. Lung cancer risk is affected most by how long a person smokes. Quitting smokeless tobacco Quitting smokeless tobacco is not easy, but you can do it. To have the best chance of quitting and staying quit, you need to know what you're up against, what your options are, and where to go for help. Surveys show that most people who use snuff or chew would like to quit. In one survey, more than half of those who took part said they would try to quit in the next year. In many ways, quitting smokeless tobacco is a lot like quitting smoking. Both involve tobacco products that contain nicotine, and both involve the physical, mental, and emotional parts of addiction. Many of the ways to handle the mental hurdles of quitting are the same. But there are 2 parts of quitting that are unique for oral tobacco users:
Why quit? There are many reasons to stick it out through withdrawal and quit using smokeless tobacco for good. Health reasons are the obvious ones. But consider the following as well. Social acceptance Chewing and dipping carry a heavy social price, especially when dating. Bad breath, gum disease, and stained teeth are very unappealing. The spitting you have to do with most smokeless tobacco is not pretty, either. Cost A tobacco habit can cost a lot of money. It isn't hard to figure out how much you spend on tobacco: multiply how much money you spend on tobacco every day by 365 (days a year). The amount may surprise you. Now multiply that by the number of years you have been using tobacco and that amount will probably astound you. Multiply the cost per year by 10 (for the next 10 years) and ask yourself what you would rather do with that much money. Do you really want to continue wasting your money with nothing to show for it except possible health problems? Setting an example If you have children in your life, you should want to set a good example for them. When asked, nearly all smokeless tobacco users say they don't want their children to chew or dip. You can become a good role model for them if you quit now. Why is it so hard to quit? Nicotine Nicotine is a drug found naturally in tobacco. It is as addictive as heroin or cocaine. Over time, a person becomes physically and emotionally addicted to (dependent on) nicotine. Studies have shown that tobacco users must deal with both the physical and psychological (mental) dependence to quit and stay quit. Where nicotine goes and how long it stays: Nicotine enters the bloodstream from the mouth and is carried throughout the body. It affects many parts of the body, including your heart and blood vessels, your hormones, the way your body uses food (your metabolism), and your brain. During pregnancy, nicotine freely crosses the placenta and has been found in amniotic fluid and the umbilical cord blood of newborn infants. Different factors affect how quickly the body gets rid of nicotine and its by-products. Regular oral tobacco users will still have nicotine or its by-products, such as cotinine, in their bodies for about 3 or 4 days after stopping. How nicotine hooks smokers: Nicotine causes pleasant feelings that make the tobacco user want to use more. It also acts as a kind of depressant by interfering with the flow of information between nerve cells. As the nervous system adapts to nicotine, tobacco users tend to increase the amount of tobacco they use. This raises the amount of nicotine in their blood, as more tobacco must be used to get the same effect. This is called tolerance. Over time, the tobacco user reaches a certain nicotine level and then keeps up the usage to stay at this level of nicotine. Smokeless tobacco delivers a high dose of nicotine. An average dose from snuff is 3.6 milligrams (mg) and from chewing tobacco is 4.5 mg – compared with 1 to 2 mg from one cigarette. Despite this difference, blood levels of nicotine throughout the day are much the same among smokers and those who use smokeless tobacco. Nicotine withdrawal: Stopping or cutting back on smokeless tobacco use causes symptoms of nicotine withdrawal that are much like those smokers get when they quit. In a Swedish study, oral snuff users reported having as much trouble giving up tobacco as cigarette smokers did trying to quit smoking. Studies also suggest that when regular snuff users can't use snuff, they will smoke cigarettes or use another form of tobacco to satisfy their need for nicotine. Withdrawal from nicotine is both physical and mental. Physically, the body is reacting to the absence of nicotine. Mentally and emotionally, the user is faced with giving up a habit, which calls for a major change in behavior. Both the physical and mental factors must be dealt with to quit and stay quit. Those who have used tobacco regularly for a few weeks or longer, and suddenly stop or greatly reduce the amount used, will have withdrawal symptoms. Symptoms usually start within a few hours of the last dip or chew and peak about 2 to 3 days later when most of the nicotine and its by-products are out of the body. Withdrawal symptoms can last for a few days to up to several weeks. They will get better every day that you stay tobacco-free. Withdrawal symptoms can include any of the following:
These uncomfortable feelings can lead you to start using tobacco again to boost blood levels of nicotine and stop symptoms. For information on coping with withdrawal, please see the section "How to quit." Help with psychological addiction Some people are able to quit on their own, without the help of others or the use of medicines. But for many tobacco users, it can be hard to break the social and emotional ties to chewing or dipping while getting over nicotine withdrawal symptoms at the same time. The good thing is, there are many sources of support out there -- both formal and informal. Telephone-based help programs As of 2009, all 50 states and the District of Columbia offer some type of free telephone-based quitting program, which links callers with trained counselors. These specialists help plan a quit method that fits each person's own pattern of tobacco use. With guidance from a counselor, quitters can avoid common mistakes that may make it harder to quit. Many people find that telephone counseling is easier to use than some other support programs. You don't have to leave home or get child care, and you can do it on nights and weekends. Counselors may suggest a combination of methods including local classes, self-help brochures, medicines, and/or a network of family and friends. One review of studies about smokeless tobacco use found that telephone counseling helped people trying to quit. Support from family, friends, and quit programs Many former tobacco users say a support network of family and friends was very important during their quit attempt. Other people who may offer support and encouragement are co-workers, your family doctor or dentist, and members of support groups for quitters. Check the "National organizations and Web sites" section for information on Nicotine Anonymous. Ask your employer, health insurance company, or local hospital to help you find support groups; or call and ask us at 1-800-227-2345. Don't neglect this vital part of quitting. Surround yourself with other people who don't use tobacco, and tell them about your plans to quit. Warn them that you might not be your usual self for a few days, and ask them to listen and encourage you when you need it. Suggest ways they can help, like going for a walk with you, helping you stay busy, and reminding you that you can do this. If they've quit, ask them how they did it and get some tips. If you have close friends who still use tobacco, ask them not to offer any to you. You're not asking them to quit themselves, but you may not want to spend a lot of time with those who still use tobacco for the first few weeks after you quit. You may find it hard to be with them without being tempted. But if your plan happens to inspire someone to quit with you, you can help and support each other. What to look for in a tobacco cessation group or class Tobacco cessation or quit programs are set up to help users recognize and cope with problems that come up during quitting. They also provide support and encouragement in staying quit. Many programs focus mainly on smokers, but most are open to smokeless tobacco users, too. Studies have shown that the best programs will include either one-on-one or group counseling. There is a strong link between how often and how long counseling lasts (its intensity) and the success rate. As a rule, the more intense the program the greater the chance of success. Intensity may be increased by having more or longer sessions or by increasing the number of weeks over which the sessions are given. So when looking for a program, try to find one that has the following:
Make sure the leader of the group has training in tobacco cessation. Some communities have a Nicotine Anonymous group that holds regular meetings. This group applies the 12-step program and other principles of Alcoholics Anonymous (AA) to tobacco addiction. This may include admitting you are powerless over your addiction to nicotine and having a sponsor to talk with when you are tempted to use tobacco. These meetings are free, though most will take donations. Often your local American Cancer Society or local health department will sponsor quitting classes, too. Call us for more information. There are also some programs to watch out for. Not all programs are ethical. Think twice about any programs that:
A word about success rates Before you sign up for a tobacco cessation class or program, you may wonder what its success rate is. Success rates are hard to figure out for many reasons. First, not all programs define success in the same way. Does success mean that a person is not using tobacco at the end of the program? After 3 months? Six months? One year? If a program you're considering claims a certain success rate, ask for more details on how success is defined and what kind of follow-up is done to confirm the rate. The truth is that programs to help you quit tobacco may give you more of an edge up than trying to quit on your own. But like other programs that treat addictions, they often have a fairly low overall success rate. This does not mean they are not worthwhile, or that you should be discouraged. Your own success in quitting is what really counts, and that is under your control. What about medicines to help you quit? Tobacco addiction is mental and physical. Physical addiction can cause you to have withdrawal symptoms if you try to quit. For many people this is a hard part of addiction to overcome. Nicotine replacement therapy Nicotine replacements (nicotine substitutes) give you nicotine without the other harmful chemicals in tobacco. For cigarette smokers, nicotine replacement therapy (NRT) has been proven to help reduce withdrawal symptoms. Together with counseling or other support, it doubles the chances that a smoker will quit. Fewer studies have been done on how much NRT helps smokeless tobacco users quit. Since both smokers and smokeless users are addicted to nicotine, some smokeless tobacco users think it makes sense to try it. The Food and Drug Administration (FDA) has approved these NRT products as effective aids for helping people to quit smoking:
(For more information on these products, see the document, Guide to Quitting Smoking.) None of these products has been FDA approved specifically to help people quit smokeless tobacco. This is because it has not been proven how well they work to help quit smokeless tobacco. The results of some small studies have been mixed, and larger studies are needed. Still, NRT may be useful in helping you quit, or at least in helping reduce your cravings. Nicotine gum, patches, and lozenges can be bought over the counter (without a prescription). Nicotine nasal spray and nasal inhalers are available only with a doctor's prescription. For smokeless tobacco users, certain types of NRT may help more than others. If you look at the way the tobacco is used, nicotine gum and lozenges are most like using smokeless tobacco. They also let you control your dose to help keep nicotine cravings at bay. The nicotine inhaler may not be as useful for smokeless tobacco users, as it is designed to look and feel like a cigarette filter tip. The nicotine patch gives a steady dose of nicotine, but may not help with strong cravings. Still, the patch may be more useful for people who prefer once-a-day convenience. A 2007 study compared higher-dose nicotine patches with the usual NRT doses in heavy users of smokeless tobacco. The researchers found that higher doses were more helpful in reducing withdrawal symptoms. No matter which type of NRT you choose, make sure to follow the package instructions and don't use any tobacco, including smokeless tobacco, when using nicotine replacement. You may want to talk with your doctor, dentist, or pharmacist before using any of these products. Getting the most from nicotine replacement Nicotine replacement therapy only deals with the physical part of withdrawal. These products work best when they are used with other quitting aids such as group sessions or counseling. They may reduce withdrawal symptoms so you can focus on coping with the mental and emotional aspects of addiction. If you choose to use it, NRT works best if it is started at the beginning of an attempt to quit. Often tobacco users first try to quit on their own, and then decide to try NRT. You should not use NRT if you plan to continue to use any tobacco product. The combined dose of nicotine can be dangerous. Tobacco users who are pregnant or have heart disease should talk to a doctor before using over-the-counter nicotine replacement. Prescription medicines Bupropion: Bupropion (Zyban®) is a prescription anti-depressant in an extended-release form that reduces symptoms of nicotine withdrawal. It does not contain nicotine. This drug acts on chemicals in the brain that are related to nicotine craving. Bupropion is FDA approved as an aid in quitting smoking, but it is not clear if it is useful for smokeless tobacco users. A 2007 study found that it helped reduce cravings and weight gain in people who were trying to quit smokeless tobacco. But in that clinical trial, the group taking bupropion was no more successful at quitting than the group taking placebo (sugar pills). Bupropion works best in smokers if it is started 1 or 2 weeks before the quit date. The usual dosage is one or two 150 mg tablets per day. Talk to a doctor to find out if this might be an option for you. Bupropion can be used alone or with NRT. You should not take it if you have ever had seizures, serious head injury, bipolar (manic-depressive) illness, anorexia or bulimia (eating disorders), or problems with heavy alcohol use. Varenicline: Varenicline (Chantix™) is a prescription medicine taken as a pill twice a day. It works by interfering with nicotine receptors in the brain. It lessens the physical pleasure of taking in nicotine and helps lessen the symptoms of nicotine withdrawal. Studies have shown it works as least as well as bupropion (if not more so) in helping people quit smoking, at least in the short term. Its effects in quitting smokeless tobacco have not been studied. Non-drug products and methods people may use to quit Other tobacco-related and nicotine-containing products have appeared in the past few years. Because they are not marketed to treat nicotine addiction, the FDA doesn't consider them drugs and doesn't regulate them. Some may be helpful, but none of these products has been proven to work to help people quit using tobacco. Non-tobacco snuff products These are sold in grocery and convenience stores or by mail order. They are packaged like moist snuff in a tin and come in different flavors. They are made from plants or herbs such as tea, clover, mint leaves, kudzu, or alfalfa. Some have added flavors and moisteners like glycerin. At least one contains an herb called guarana, which has quite a bit of caffeine in it. Non-tobacco snuffs can be used alone or mixed with regular snuff as a person is trying to cut down on tobacco. They are generally considered safe as long as you are not allergic to anything in them, but they have not been reviewed by the FDA. One study that used mint snuff as a substitute found that it helped reduce cravings in smokeless tobacco users who were trying to quit. But those who used the mint snuff were no more likely to quit tobacco than those who didn't. If you choose to try a non-tobacco snuff, check the ingredient list to see what you are getting. Tobacco lozenges and pouches Lozenges that contain tobacco (like Ariva® and Stonewall®) and small pouches of tobacco (like Revel® and Exalt®) are now being marketed as other ways for smokers to get nicotine in places where smoking is not allowed. They are not sold as ways to quit tobacco. The FDA has also ruled that these are types of smokeless tobacco, not aids to quit smoking or wean off tobacco. This means the FDA does not have authority over them. There is no reason to think these products would have fewer health risks than more common forms of smokeless tobacco. Nicotine lollipops and lip balms In the past, some pharmacies made a product called a nicotine lollipop. These lollipops often contained a product called nicotine salicylate with a sugar sweetener. Nicotine salicylate is not approved for pharmacy use by the FDA. The FDA has warned pharmacies to stop selling nicotine lollipops and lip balm, calling the products "illegal." The FDA also said "the candy-like products present a risk of accidental use by children." Other smoking cessation products like these may not use nicotine salicylate, and may be legal. But all of them still pose a risk for children and pets if they are not stored safely and disposed of where children and pets cannot get them. Nicotine water and nicotine wafers Like lozenges and pouches, these products have been sold as ways to get nicotine in places where smoking is not allowed. They are not marketed as aids to quitting smoking, but questions about their safety and legality have been raised. Some of these formulas can be quite dangerous if accidentally taken by children or pets, so they must be stored carefully. Other non-drug quitting aids Other tools may also help some people, but there is no strong proof that they can improve their chances of quitting. Hypnosis Hypnosis methods vary a great deal, which makes hypnosis hard to study as a way to quit tobacco. For the most part, reviews that looked at studies of hypnosis to help people quit smoking have not supported it as a quitting method that works. As a way to quit using smokeless tobacco, hypnosis has been studied even less. Still, it might be useful for some people. If you would like to try it, ask your doctor to recommend a good hypnotherapist. Acupuncture This method has been used for quitting tobacco, but there is little evidence to show that it works. It involves putting small needles into the skin, usually around the ears. (For more information on acupuncture, see our document, Acupuncture.) For a list of local physician acupuncturists, visit the American Academy of Medical Acupuncture online at www.medicalacupuncture.org, or call 323-937-5514. Laser therapy Low-level laser therapy is a related technique, which also has very little evidence to show that it works (see our document, Cold Laser Therapy). Tobacco deterrents These include over-the-counter products that change the taste of tobacco, "quitting diets" that are supposed to curb nicotine cravings, and combinations of vitamins. There is little scientific evidence to support claims that any of these methods work. Herbs and supplements Because they are sold as dietary supplements (not drugs), these products don't need FDA approval. The manufacturers don't have to prove they work, or even that they're safe. Be sure to look closely at the label of any product that claims it can help you quit tobacco. Dietary supplements and homeopathic remedies have no proven track record of helping people quit tobacco (see our document, Homeopathy). Tobacco users often say, "Don't tell me why to quit, tell me how." There is no one right way to quit, but there are some key elements in quitting for good. The 4 key factors are:
Deciding to quit Only you can make the decision to quit using tobacco. Others may want you to quit, but the real commitment must come from you. Think about why you want to quit.
List your reasons for quitting Tobacco users have many reasons for wanting to quit. But what motivates you to quit may not be the same as what motivates others. Think about making a list of the reasons you want to quit -- one you can refer to later if you're feeling tempted. The list might include some or all of the following, but be sure to add your own reasons:
If you are thinking about quitting, setting a date and deciding on a plan will move you to the next step. Setting a quit date and making a plan Once you've decided to quit, you're ready to pick a quit date. This is a very important step. Pick a day in the next month as your Quit Day. Picking a date too far away gives you time to rationalize and change your mind. But do give yourself enough time to prepare and come up with a plan. You might choose a date that has a special meaning, like a birthday or anniversary, or the date of the American Cancer Society Great American Smokeout (the third Thursday in November each year). Or you may want to just pick a random date. Circle the date on your calendar. Make a strong, personal commitment to quit on that day. There is no one right way to quit. Some tobacco users prefer to quit cold turkey. They use tobacco until their Quit Day and then stop completely, all at once. Others may cut down on tobacco for a week or 2 before their Quit Day. There is more than one way to do this. Cutting down on how much you use One way to do this is to cut down on the number of times or the amount you dip or chew each day. By doing this, you slowly reduce the amount of nicotine in your body. Try cutting 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 something else to put in your mouth instead. Cutting back on when and where you use You can also try cutting back on when and where you dip or chew. This gives you a chance to notice when your cravings are the worst. It helps you decide on a game plan if you know what triggers your cravings. Again, once you've decided not to use tobacco at a certain place, leave your pouch or tin at home when you go there. Try your substitutes instead (See the section "Some steps to help you prepare for your Quit Day"). Putting off using tobacco when you have a craving Go as long as you can without giving into a craving. Start by trying for at least 10 minutes, then longer and longer as you near your Quit Day. Pick your 3 worst triggers and stop dipping or chewing at those times. This will be hard at first, but practice will make it easier. Quitting tobacco is a lot like losing weight. It takes a strong commitment over a long time. Users may wish there were a magic bullet -- a pill or method that would make quitting painless and easy. But there is nothing like that. Nicotine substitutes can help reduce withdrawal symptoms, but they work best when used as part of a quitting plan that addresses the physical, mental, and emotional parts of quitting. Some steps to help you prepare for your Quit Day
Quitting and staying quit is a matter of planning and commitment, not luck. Decide now on your own plan. Some options include joining a tobacco cessation class, calling a cessation support line, going to Nicotine Anonymous meetings, using nicotine replacement, online support, and using self-help materials such as books and pamphlets. For the best chance of success, your plan should include 2 or more of these options. On your Quit Day, follow these suggestions:
Read on to find out more about the kinds of thoughts and temptations that come up when you try to quit, and ideas for ways to deal with or avoid them. Dealing with withdrawal Withdrawal from nicotine has 2 parts:
The physical withdrawal symptoms, while annoying, are not life threatening. If you choose to use nicotine replacement, it can help reduce many of these physical symptoms. Most users find that the bigger challenge is the mental and emotional part of quitting. If you have been using tobacco for any length of time, it probably has become linked with many of your activities -- watching TV; going to sporting events; fishing, camping, or hunting; or driving your car. It will take time to "un-link" tobacco use from these activities. That's why, even if you are using the patch or gum, you may still have strong urges to use tobacco. Rationalizations are sneaky One way to deal with these urges or cravings is to recognize rationalizations as they come up. A rationalization is a mistaken thought that seems to make sense to you at the time, but is not based on reality. If you choose to believe such a thought, it can serve as a way to justify using tobacco. If you have tried to quit before, you'll probably recognize some of these common rationalizations:
You probably can add more to the list. As you go through the first few days without tobacco, write down any rationalizations as they come up and recognize them for what they are: messages that can trick you into going back to using tobacco. Look out for them, because they always show up when you're trying to quit. After you write down the idea, let it go from your mind. Be ready with a distraction, a plan of action, and other ways to re-direct your thoughts to something else. Use the ideas below to help keep you stay committed to quitting. Avoid temptation: Stay away from people and places where you are tempted to use tobacco. Later on you will be able to handle these with more confidence. Change your habits: Switch to juices or water instead of alcohol or coffee. Take a different route to work. Take a brisk walk instead of a chew. Here are some more ideas: Alternatives. Use oral substitutes like sunflower seeds, beef jerky, sugarless gum or hard candy, or raw vegetables such as carrot sticks. Take a sip or a bite of something that makes tobacco taste bad. You may want to try mint (non-tobacco) snuff or another herbal version if you need help with cravings. Activities. Exercise or do hobbies that keep your hands busy (such as woodworking, puzzles, gardening) and require enough brain focus to distract you from the urge to use. Deep breathing. When the urge to use strikes, relax, breathe deeply, and picture your lungs filling with fresh, clean air. Remind yourself of why you are quitting and the benefits you'll gain. Delay. If you feel that you are on the verge of giving in, delay. Tell yourself you must wait at least 10 minutes. Often this simple trick will allow you to move beyond the strong urge to use tobacco. Reward yourself: What you're doing is not easy and you deserve a reward. Put the money you would have spent on tobacco in a jar every day and then buy yourself a weekly treat. Buy a magazine or some new music, go out to eat, call a friend long-distance. Or save the money for a major purchase. You can also reward yourself in ways that don't cost money: take time out to read, work on a hobby, or take a relaxing bath. Enjoy the new you: Make an appointment with your dentist to get your teeth cleaned and whitened. Take your spouse or partner out on a date, even if you've been together for years. If you're not in a relationship, start talking to someone you'd like to know better. You won't have to worry about your tobacco-breath or brown teeth! Staying quit (maintenance) Staying quit is the final, longest, and most important stage of the process. You can use the same methods to stay quit as you did to help you through withdrawal. Plan ahead for those times when you may be tempted to use tobacco. Think about other ways to cope with these situations. More dangerous, perhaps, are the unexpected strong desires to use tobacco that crop up months or even years after you've quit. To get through these without relapse, try the following:
What if you slip and use tobacco after your Quit Day? The difference between a slip and a relapse is within your control. A slip is a one-time mistake that is quickly corrected. A relapse is going back to your former habit. You can use the slip as an excuse to go back to using tobacco, or you can look at what went wrong and renew your commitment to staying away from tobacco for good. Even if you do relapse, try not to get too discouraged. Many people are not able to quit for good on the first attempt. In fact, it takes most people many attempts before quitting for good. What's important is figuring out what helped you in your attempt to quit and what worked against you. You can then use this information to make a stronger attempt at quitting the next time. Learn from your mistakes -- don't give up! Some other concerns Weight gain Although it is well known that smokers often gain weight when they quit, fewer studies have been done on quitting smokeless tobacco. Researchers in a small 2007 study looked at people who were trying to quit smokeless tobacco. They gave bupropion to one group, and sugar pills (placebo) to the other. Even though there was no significant difference in quit rates between the groups in the study, there was a difference in weight gain among the people who were able to quit. The researchers found that quitters who took the drug gained an average of about 4 pounds, while those in the control group gained about 7 pounds. These findings suggest that people who quit smokeless tobacco have some risk of weight gain. You are more likely to succeed in quitting if you deal with quitting tobacco first, and then later take steps to reduce your weight. While you are quitting, try to focus on ways to help you stay healthy, rather than on your weight. Stressing about your weight may make it harder to quit. Eat plenty of fruits and vegetables and limit the fat. Be sure to drink lots of water, and get enough sleep and regular physical activity. Try walking Walking is a great way to be physically active and increase your chances of staying quit. Walking can help you by:
You don't need special equipment or clothing for walking, other than a pair of comfortable shoes. And you can do it pretty much anytime. Try the following:
Set a goal of 30 minutes of physical activity 5 or more times a week. If you don't already exercise regularly, please check with your doctor before starting any exercise program. Stress Tobacco users often mention stress as one of the reasons for going back to using tobacco. Stress is a part of everyone's life. The difference is that tobacco users have come to use nicotine to help cope with stress and unpleasant emotions. When quitting, you have to learn new ways to handle stress. This can be tough, especially during the first few days. It's important to let those around you know what you're going through and ask for their understanding. Nicotine replacement can help to some extent, but for long-term success other strategies are needed. As mentioned before, physical activity is a good stress reducer. It can also help with the short-term sense of depression that some tobacco users have when they quit. Stress-management classes and self-help books may also be helpful. Check your community newspaper, library, or bookstore. Spiritual practices such as admitting that you can't control your addiction and believing that a higher power can give you strength have been used with much success to deal with other addictions. These practices, along with the fellowship of others on a similar path, are a key part of 12-step recovery programs. These same principles can be applied to quitting tobacco. Nicotine Anonymous uses these 12 steps (see the "National organizations and Web sites" section). You may also want to use other spiritual practices like prayer and meditation, especially if they have helped you through tough times in the past. Taking care of yourself It is important for your health care provider to know of any present or past tobacco use so he or she can be sure that you will get the preventive health care you need. It is well known that using tobacco use puts you at risk for certain health-related illnesses, so part of your health care should focus on related screening and preventive measures to help you stay as healthy as possible. For example, make sure you regularly check inside your mouth for any changes. Have your doctor or dentist look at your mouth, tongue, or throat if you have any changes or problems. The American Cancer Society recommends that medical check-ups should include oral cavity (mouth) exams. This way, tobacco users may be able to find changes such as leukoplakia (white patches on the mouth tissues) early, and prevent oral cancer or find it at a stage that is easier to treat. If you think you have any health concerns that may be related to your tobacco use, please see a health care provider as soon as possible. Taking care of yourself and getting treatment for small problems will give you the best chance for successful treatment. The best way, though, to take care of yourself and decrease your risk for life-threatening health problems is to quit using tobacco. Where can I go for help? It's hard to give up tobacco. But if you are a tobacco user you can quit! Many organizations offer information, counseling, and other services focusing on how to quit and where to go for help. Other good resources to ask for help can include your doctor, dentist, local hospital, or employer. You can call us at 1-800-227-2345 or visit us online at www.cancer.org. There are also other groups listed below that can help you. Additional resources More information from your American Cancer Society We have selected some related information that may also be helpful for you. These materials may be viewed on our Web site or ordered from our toll-free number.
National organizations and Web sites* If you want to quit smoking and need help, contact one of the following organizations. Along with the American Cancer Society, other sources of information and support include: Centers for
Disease Control and Prevention
Kill the Can National Cancer
Institute Nicotine
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