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Withdrawal symptoms don't last long and are usually strongest the first week after you quit chewing or dipping tobacco. At the end of the second week, the worst is over, by the end of the month, you will feel better than when you chewed or dipped. The best way to prevent a relapse is to be prepared for the chance of it happening. If you begin to slip back, don't worry. Many people who have quit slip back and have a chew or dip but still end up quitting for good. Most people practice quitting chewing/dipping a number of times before they quit for good. Try these steps if you are tempted:

• Treat the situation like an emergency and stop chewing/dipping immediately! Take action and get rid of the tobacco. Once you've removed yourself from the situation, look back and consider what went wrong. Where were you? What were you doing? Who were you with?
  
  
• Figure out what caused the slip and decide what you will do if it happens again. When you're ready to handle this situation the next time it happens, quit again - you're ready! Once you're back on track, set a new Quit Day..
  
  
• Make a list of coping strategies that are sure to work for you. Forget about plans that didn't work for you in the past. Try new ones. And review your list of reasons for wanting to quit. If you are tempted, think of those reasons and tell yourself that this time you are going to do it!
  
  
• If you are tempted, try the "3 D's".
  
  1. Deep breathing - Take 4 slow deep breaths in and out through your nose.
  2. Doing something different - Chew some gum, seed, or mint snuff. Take a walk, leave the scene of the urge.
  3. Drink water - Drink a lot of water, 8 glasses a day at least. Try chewing ice chips.

• When you have the urge to dip or chew - wait it out! The urge will go away whether or not you chew or dip. Urges usually go away in just 3 to 5 minutes. Deep breathing and exercise will help you feel better right away.
  
  
• When you are feeling irritable or tense walk away from the situation, try the "3D's", or try nicotine gum.
  
  
• If you have trouble concentrating or you feel "spacey" realize that it is part of the withdrawal and that you will be feeling better soon.
  
  
• For irregularity try adding fiber to your diet. Try fruit and fruit juices and low-calorie snacks to satisfy your desire for sweets and to curb your hunger.
  

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Health Education Services
(703) 993-3690/3686
SUB I, Room 219J