Snus use is a common habit in Sweden, but many people want to quit snus for various reasons. Some want to stop smoking or stop using snus with tobacco and switch to tobacco-free white snus called nicotine pouches. It can be difficult enough and require a plan. Switching from tobacco or loose snus to nicotine pouches can also be a step on the road to becoming snus-free. Others want to give up snus and nicotine completely. Here is a guide to help you quit snus.
Understand why you want to quit snus
The first step to quitting snus is to understand why you want to quit. Maybe you want to improve your oral health, save money, or just feel free from the addiction. Write down your reasons and look at them when you feel the urge to sniff. It is important that these are your own reasons and that you believe in them. Don't just take a long - perhaps for you unattainable - list you find when googling or reading about in a newspaper.
Set an end date
Choose a date within the next two weeks as your first “snus-free day”. This will give you time to prepare yourself mentally and physically for the challenge.
Seek support
Quitting snus can be a challenge, and it can be very helpful to have support. This can be friends, family, or professional counselors. There are also many online resources and forums where you can get advice and support from others who have been through the same thing.
Use nicotine replacement products
There are many different nicotine replacement products available that can help you manage withdrawal symptoms. These include nicotine patches, nicotine gum, tablets, inhalers and sprays. Talk to your doctor or pharmacist about which product might be best for you.
Managing cravings
There will be times when you feel a strong urge to sniff. It is important to have strategies in place to deal with these situations. This may include deep breathing, exercise, or eating something healthy.
For some people, putting paper, a piece of ginger or something else under the lip helps. Over time, you should get completely used to having something under your lip.
Reward yourself
Every day without snus is an achievement. Reward yourself regularly for your progress. This can be as simple as thinking about what you have achieved so far. Avoid sweets, soft drinks or other rewards where you eat or drink something. A bigger reward in the long run can also act as an extra boost and something to look forward to when things feel tough.
Remember, it's never too late to quit snus. With the right support and tools, you can overcome your addiction and live a snus-free life. Hang in there and fight! If at first you don't succeed - try again.