Do It for You. Ditch Dip for a Day. Here’s How.

You may not think you can quit chewing tobacco for good, but what about for a day? If you join the Great American Spit Out (GASpO) on 23 February 2012, and stay tobacco-free for 24 hours, it just might be the first day of the rest of your life without smokeless tobacco controlling your every action. Dr. David Schwartz, former professor at Georgia State University and author of The Magic of Thinking Big, says, "When you believe something can be done... really believe... your mind will find the ways to do it. Believing a solution paves the way to solution."

Believing in yourself is an important first step in everything you do in life, whether you’re facing something as simple as completing a set of pushups for your fitness test or as serious as defeating the enemy in battle. When you believe in yourself, you get the confidence and courage needed to meet the many challenges life throws your way. Believing in yourself can change your life.

Quitting smokeless tobacco begins with belief. Believe you can do it. Then plan a maneuver and arm yourself with the best weapons to combat any obstacles you might face. When prepared, you can overcome fear, meet your challenges head on, and triumph. Belief and preparation are key to success.

Here’s how you can get prepared to quit tobacco for a day:

Write down your reasons to quit. The number one reason to quit is for yourself. You’ll be healthier and your risk of mouth cancer will decrease, along with your chances of losing part of your lip, cheek, or tongue. You’ll be more attractive because your teeth will stop rotting, your gums won’t continue to recede, and your breath will be fresher. Plus, you’ll save a lot of cash! See our savings calculator to find out how much money you can save.

Pick the date. GASpO is a perfect time to quit smokeless tobacco because others will be quitting along with you. Your military installation may be holding events and activities to help you get through the day tobacco-free. If GASpO isn’t the right day for you, then find another date and stick to it.

Make a plan. Check out Train2Quit, an interactive online program that helps you put together a solid plan to beat the odds and double your chances of successful quitting. Talk with your physician and determine if nicotine replacement therapy (e.g., gum, nicotine, patches) is right for you. Make an appointment to get your teeth cleaned on quit day to remind yourself of the fresh, clean feeling you once had, and can have again.

Cut back your usage. Unless you are prepared to go "cold turkey", tapering your usage will make quit day easier. Try to cut down to half the amount before you try to quit. For a week or two before your quit date, carry half the amount in your tin or pouch, or leave the entire container behind when you go out. Start cutting back when and where you chew. Try to go as long as you can before giving in to your cravings.

Get a support system. Seek out family and friends to help you get through this important day. Ask them for their patience and understanding. Look for others who might want to quit with you, and support each other. Connect with Live Chat service, available 24/7, where you can get encouragement from a trained quit coach. TRICARE® beneficiaries who are not eligible for Medicare can call a regional quitline for support.

Then, when GASpO or your quit day comes around, you’ll be almost ready. That day, be sure to change your routine so that you can avoid triggers. Eat each meal in a different place. Stay busy and include a walk, run, or some other workout during the day. And, most importantly, have plenty of chew substitutes on hand, like sugar-free hard candy or gum, cinnamon sticks, mints, popcorn, beef jerky, or sunflower seeds. Follow these helpful tips and quit dip for this one very important day. GASpO just might be your stepping stone to quitting smokeless tobacco for a lifetime.