3rd Inning:
Cut Back Before You Quit

Cutting back can make quitting easier. It can help even if you plan to quit "cold turkey" on your quit day. There are many ways to cut back. Three are described here. You can try any or all of them.

1. Taper down. Cut back to half of your usual amount before you quit. If you usually carry your tin or pouch with you, try leaving it behind. Carry substitutes instead--gum, hard candies, sunflower seeds, or one of the new herbal or mint look-alikes.

"I tapered down and left the dip in my garage. That way I had to walk a way to get it."
"I'm trying to quit. Instead of having two dips in the morning, I'll have one. Instead of four during the game, I'll have two."
2. Cut back on when and where you dip and chew. This will weaken your habit. First, notice the times and places when your habit is strongest. What events trigger dipping or chewing for you? Do you always reach for a dip after meals? when you work out? during batting practice? when you're on the field? on the bench or in the bullpen? relaxing with friends?
"Whether it's taking ground balls or fly balls, if there's a point in the game or during the workout where it's not competitive, where you can just practice and relax, that's when I'll want to chew."
"I have to have one after a meal."
Now, pick three of your strongest triggers and stop dipping or chewing at those times. This will be hard at first, but it makes a big difference later. By the time you quit, you'll be used to going without tobacco at the times you want it most.

For instance, if batting practice is one of your strongest triggers, plan to stop chewing or dipping completely during batting practice. Don't carry your pouch or tin. Use a substitute instead. If you can't stop all at once, go as long as you can (at least 10 minutes).

Try to increase this time as you approach your quit day.

Notice what friends and teammates who don't dip or chew are doing at these times. This will give you ideas for smokeless substitutes.

3. Switch to lower nicotine snuff if you're using a medium- or high-nicotine snuff product like Skoal or Copenhagen. This way, you cut down your nicotine dose while you're getting ready to quit. This can help to prevent strong withdrawal when you quit.

"The advice I would give is that if you started low, like Hawken and moved up the ladder to Skoal and then to Copenhagen, you should try to come back down the ladder the same way." (Dave Tomlin, pitching coach, Expos)
No matter how you cut down, remember: There is no safe way to use tobacco. The goal of cutting down or switching is to QUIT! The only health benefits come from quitting completely.

And, don't switch to cigarettes! If you smoke, don't substitute cigarettes for dip or chew. In fact, this is a good time to quit smoking. That way you can get over all your nicotine addiction at once.