Quitting spit tobacco, also known as chew, snuff, or dip, can be hard. Just like cigarettes, spit tobacco contains nicotine, an addictive substance. After 30 minutes, an average-size dip gives someone as much nicotine as smoking three cigarettes. Someone who goes through two cans a week gets as much nicotine as someone who smokes a pack and a half a day.

Spit tobacco contains 28 cancer-causing agents. Using spit tobacco can increase the risk for cancer of the mouth, which can include cancer of the lip, tongue, cheeks, gums, and roof of the mouth.

Here are some tips to help you spit out tobacco for good:

• Slowly start decreasing your use in advance of your quit date
• Write down the reasons that you want to quit and keep it in the spot where you kept your spit tobacco
• Throw out all of your chewing tobacco before your quit date
• Try replacing the spit tobacco with gum, sunflower seeds, or jerky
• Tell your friends and family that you plan to quit; ask for their support
• Ask your health care provider if nicotine replacement therapy is a good option

Call the Washington State Tobacco Quit Line, 1-800-QUIT-NOW (784-8669), for support quitting spit tobacco. You’ll receive a “quit kit” with information and tips and help developing your own quit plan.

I love helping people make that important step toward quitting. Often when people call, they tell me they want to quit but don’t think they can. After we talk and come up with strategies, I love hearing them say, “I can do this!” at the end of the call. I try to help people realize they have the strength to quit smoking and I feel honored to be a part of something that will not only improve their health, but their lives.