• Pick a date and taper use as the date nears. Instead of using spit tobacco, carry substitutes like gum, hard candy and sunflower seeds.
• Cut back on when and where you dip and chew. Let friends and family know that you're quitting and solicit their support. If they dip and chew, ask them not to do it around you.
• Make a list of three situations in which you're most likely to dip and chew, and make every effort to avoid using tobacco at those times.
• Switch to a lower nicotine brand to help cut down your dose.

Reviewed: January 2012