Set a quit date within the next 1–2 weeks
Remove all chewing tobacco, cans, pouches, and related items
Tell family, friends, and coworkers you are quitting
Identify your triggers for chewing tobacco
Avoid situations, places, and routines that make you want to chew
Keep your mouth busy with sugar-free gum, mints, toothpicks, or sunflower seeds
Drink water often
Brush your teeth or use mouthwash after cravings
Use nicotine replacement therapy if appropriate
Consider nicotine gum, lozenges, patches, or prescription medication
Talk to a doctor, dentist, or pharmacist about quit options
Join a quitline, support group, or counseling program
Use text, app, or online quit support tools
Plan for cravings before they happen
Delay, distract, deep breathe, and drink water when cravings hit
Change your routine to break habit cues
Avoid alcohol or other triggers early in quitting
Reward yourself for tobacco-free days
Track progress and money saved
Prepare for withdrawal symptoms
Get back on track immediately after a slip
Keep trying if the first attempt does not work
Seek professional help if you have trouble quitting on your own