It will help you understand your particular triggers for using smokeless tobacco. This exercise will help you see what time of day, what situations, and what feelings prompt you to dip or chew. Keep track of this information for at least four days.What are you doing? Driving, working, watching TV, out with friends?.How bad is your craving to dip or chew? Very bad, not bad at all, so-so?.Every time you dip or chew, write down four things: Each time you open a new can of chew or dip, write the date on a piece of paper and then keep that paper with the can. Remove all snuff or chew and related products from your house and car.Stock up on other things to put in your mouth.Cut down on the number of times you dip each day, and increase the amount of time between dips.Įven before your quit date, you can start quitting. Do you think you are addicted to the nicotine in smokeless tobacco? Find out by answering the six questions on the Smokeless Tobacco Self-Assessment. People use smokeless tobacco for a variety of reasons, but one of the main reasons people use smokeless tobacco is because they are addicted to nicotine. Once you have picked the day, stick to it! Placing the date in your calendar will help to remind you of your promise to yourself to quit!
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