If you chew tobacco there are a few things you can do to reduce the amount you chew or quit all together. First list and daily read your reasons for quitting. Second, set and keep a quite date, then begin immediately avoiding chewing situations. Third, cut down before your quit date and keep tobacco substitutes such as sunflower seeds or chewing gum on hand. Fourth, make a list of substitute activities such as walking or relaxing, and fifth, tell your friends and family what you are doing so they can support you.
