Stop Chewing Recovery Timetable

The body’s ability to mend itself after quitting dip is a beautiful thing to behold.


Within … You can expect …
20 minutes … your blood pressure and pulse rate to return to normal. The temperature of your hands and feet will also have returned to normal.
8 hours … your blood oxygen levels to have increased to normal limits.
24 hours …your risk of sudden heart attack to have substantially decreased.
48 hours … nerve ending to start healing and your sense of smell and taste to begin returning to normal.
72 hours … your entire body to test 100% nicotine-free with over 90% of all nicotine metabolites to have now passed through your urine. You can also expect the symptoms of chemical withdrawal to have peaked in intensity.
10 days to 2 weeks … your body to have adjusted to the physical functioning without nicotine and the 3,500 particles and more than 500 toxins present in each chew.
1 to 9 months … your circulation to have improved substantially, any sinus congestion, fatigue, and shortness of breath to have decreased. Your body’s overall energy will have increased.
1 year … your excess risk of coronary heart disease to drop to less than half that of a Chewer.
5 years … your risk of stroke is reduced to that of a non-Chewer at 5-15 years after quitting.
10 years … your risk of death from cancer to have decreased by almost half if you were an average Chewer (one can a day). Your risk of cancer of the mouth, throat and esophagus is now half that of a Chewer’s.
15 years … your risk of coronary heart disease to now be that of a person who has never chewed. Your overall risk of death has returned to nearly that of a person who has never chewed.

Sources for the above stop chewing recovery data include the 1990 U.S. Surgeon General’s Report on the “Health Benefits of Chewing Cessation, ” U.S. National Institute of Health, Medline Plus

© Joel Spitzer 2005
The original article has been modified to be more relevant for dippers and chewers.


  1. Hey all this thread helped motivate me to quite cold turkey so I hope to do the same for you I dipped about a can a day for almost a decade now 5 years clean. Not going to sugar coat it. It was one the hardest things I had to do but believe me if you can make it those first few weeks it gets easier, I know the urges I know the need for it, but what ever your motive is to quit, KEEP FIGHTING don’t let a can keep you from living your best life.

  2. I’m on day 8 of no tabaco I chewed about a tin a day and threw a lip in whenever I had a chance. I’ve started using a nicotine pouch called zyn it doesn’t have any tabaco in it but it does have nicotine. I’ve tried to quit cold turkey but I just can’t. I told myself after I realized I had a addiction that I’d quit before I got married. That was 3 years ago and next month I’ll married. I still have to quit the nicotine before then and I’m not looking forward to the withdraws especially since I already work a stressful job. I get scared to death when I see a canker sore. I just want to be done. This is definitely the hardest thing I’ve ever had to do (first world problems)

    1. I’m on day 2 quitting dip cold turkey. Tin of cope long cut every day, had a dip in all day long. So far the withdraw has really sucked, but I’ve noticed at the end today it has already become easier. You mentioned a stressful job….. maybe try to quit on your days off or during a vacation. I hear it gets easier with time.

      1. That’s what I’m doing currently on day 3 its sucks but you gotta want it and definitely on the days off I get stupid when I try to quit its if that of an angry like high

        1. Hey I hope you quit for good. Its long enough now where you stopped or your back it. I just quit for the third time in my life. I have always been able to go cold turkey. Once you get past 3 days, its easy to stay quit, just tell yourself you didnt go through the misery of those first 3 days only to go buy a can. I makes sense and your mind has trouble arguing the point.
          The other 2 times I quit I was over it, firgured I was good to go, so I let my guard down and chewed “just once”. Both with jobs that involved customers that chewed. This time it was working in call centers that did it. Its a miserable job, even if you make a bunch of money. Half the dudes chew, so of course I had one, witihin a week of having 1, and 1 and 1 and 1 more, and having to buy the guy I was mooching 5 chews off of, and it costing me a can..Well you buy your own damn can.
          So now I have a job where I can chew all day, litterally never have to take the damn thing out. My wife is pissed, my breath stinks and my lips and gums are torn up. I am chewing 15 hrs a damn day. I dont go through a can a day, about 1/3-1/2 but if I’m not eating or having sex, I’m chewing.
          So now I go cold Turkey for the third time. I’m on 12 days and its not getting easier. Its the same level of my brain telling me, I want a chew on replay for 24hrs straight. I have a sore throat, I’m stuffed up in my ears and nasal passage. It horrific lol. I’m fighting on telling myself, if its this damn bad, and I am litterally sick over it, whats the odds it doesnt kill me? IT probably still does, becasue I have been chewing for 30yrs…just trying to give myself a fighting chance.

    2. I have had a hard time quitting. I have only really quit twice in my life for real. The first time I made it just over a year before giving back in. So stupid. And this time, I quit Jan 21 2020. I found it much easier this time, quitting cold turkey. I have had days, even a week or more of constant aching for a dip, but I just talk to my wife. We laugh about how much it sucks. We even laugh at my stomach and its nearly non stop flatulence. I think that is the key to having a a successful quit, don’t do it alone. This forum is great for that, talk to people. Talk to someone you know, anyone who would listen. I still get cravings of course, they tend to stop coming as frequently around days 50-70. I don’t like using fake dip, it leads to me buying the real stuff. I prefer hard candy to keep my mouth busy. My favorite are Jelly Rancher Cinnamon candies. Sure I am getting fat during this quit, but I will fix that once I am in the clear.

  3. Jay here! 10 years stokers tub a week two cans a day sometimes.. 21 days chew free … and i feel much better when i wake up… scratchy throat from time to time , but i use eclipse gum to keep my mouth busy.. switched to pouches when i knew i wanted to quit. Weened myself down to a can every two days and now its patches.. just moved to a step two patch kit… not experiencing cravings so the patches work with chewing gum but i get irritable ..cantcwait to be done with these patches and free from chew!!! Good luck everyone!!

  4. Currently on day 10 of quitting. Been chewing for 9 years started in college and continued as i entered into my profession in construction. Chewed About 1-1.5 cans a day. On my quit date, I looked myself in the mirror while i had my chew in and thought to myself wtf am i doing? Why am i doing this? This isn’t even giving me a buzz anymore so why am i doing it? On top of that, I was going behind my wife’s back and sneaking dips in while she didn’t even know about my disgusting habit. She knew i used to dip in college but she did not know i still did it. It was like my body needed it to function. So i threw my freshly bought can in the garbage and have not touched nicotine since. Day 1-3 of quitting was not fun but not all that bad either. I distracted myself as much as possible but my body went through hell adjusting to the 0 amounts of nicotine. My head pounded alot but for me it just felt like a prolonged hangover. I did go out and buy nicotine gum and herbal snuff but i haven’t even touched it. My thinking is this, The faster i get this poison and this habit out of my body, the better. So every time i had an urge to dip (which was not very often) i thought about how bad the withdrawal symptoms felt and if i put a chew in, i would only have to go through it again later on.

    After the first week, things got alot better. My body felt better, not 100 percent yet but still drastically better, and my concentration improved drastically. Days 8-10 were more psychological for me. I have gotten used to putting dips in at certain points of the day so my body had sudden urges at times. To get me through this, I once again thought about the withdrawal symptoms and how i didn’t want to go through them again, and how i didnt want to let me wife down if she found out about my disgusting habit. I also chewed gum which seemed to help. My throat has been slightly sore during this time as well, which i think has to do with my tissues in the mouth and throat healing. I have scheduled a dentist appointment at my 30 day mark to monitor my recovery progress and have a check up since the last time ive been to the dentist was 3 years ago. During that visit everything was good so im praying there are no issues this time.

    In my opinion, once you reach the 10-14 day mark of quitting, you are smooth sailing. Remember, you have to want to quit and stay quit. For me, its been easier since i no longer felt the nicotine buzz so there was really no reason for me to crave it, besides the occasional triggers on when i used to put a rip in. Even then, i never got a buzz so i always think to myself whats even the point of putting one it anyway, is it habit? If so, ill just put a piece of gum in instead. So far, its worked. Good luck to all and hope you find my post useful

  5. Dentist mentioned the word “ biopsy “ and freaked me out. Been chewing about 2 cans a day since I was 15. Currently on hour 82 no chew. Grinds coffee pouches have been a god send for me. If anyone needs help, give them a try !

  6. I am 2 weeks without a dip… after a 25 year 1 can a day habit….I substituted the void in my mouth with a product called Grinds… it’s a flavorful Coffee pouch…. 0 nicotine… its worked fantastic for me…. the one thing I have to say is You have to be wanting and ready to Quit of it’s just not going to happen….. good luck everyone..

    1. 8 days ✅
      2-3 cans a day habit. First 2-3 days were a bitch! Off of the chantex and only 1 or 2 piece of gum a day. Need to keep it rolling. Craving is gone and don’t think about it anymore.

      1. I chewed 2 big tubs of Stokers a week. Qit cold Turkey, my birthday March 4 made 2 weeks, so I’m at day 17. Nothing easy about it, but I’m standing my ground. Its poison, dont put it in your mouth.

  7. New years eve 2014 was my last cigarette and new years eve 2017 was my last dip. I started to chew to quit smoking but that was a bad idea, I actually enjoyed dipping more then smoking. but it’s been almost a year and im so happy I quit, keep it up y’all!!! Be strong!!!

  8. Congratulations to those reading this post. Do whatever you can to quit! My father developed oral cancer. He quit in 4 days using nicotine patches, after having chewed every day for 50+ years. He chewed starting at age 11. He slept with chew in and swallowed the juice. Love my dad and was terrified I’d lose him. He had a manidiblectomy last month. They removed his half his jaw and replaced it with part of his fibula. Seeking him breathing through a trach and being fed through a tube was excruciating. I am so thankful those things were temporary. We’re now gearing up for radiation. Tobacco is terrible.

  9. It bugs me that they just copy and pasted this from a smoking website. After 8 hours you carbon monoxide levels have dropped to normal? Yeah if you are a smoker. Make a new one that applies directly to chew. I’m jonesing and ranting.

    1. Point well taken Matt. I’ve removed the reference to carbon monoxide as it’s clearly not for a dipper. That said, the rest of the info should totally be relevant.

    2. I’ve chewed for nearly 20 years. About 2-3 cans per week. I work outside and my chews stays in for extensively longer periods. Honestly I would say maybe 30mins-1 hour of the entire day other than when I sleep I have a chew in. I quit about 11/2 months ago by starting on lazenges and then just deciding to moreless go cold turkey after going through three 4mg containers. The groggyness cravings are starting to go away but the one thing I really want to know about is do you regain normal brain function such as seratonin production or increase in dopamine levels? And if so how long would that take for a user like me?

  10. I’m 18 and I have been chewing for 9 years. I’m looking for some help quitting, my girlfriend hates it and the dentist is finally getting on me about it. I’ve tried to quit multiple times since I was 16 and just can’t seem to shake it. And when I quit I often find myself smoking a cig or anything else as a substitute. Which obviously isn’t doing anything good. Any suggestions would be appreciated

    1. Dan you can quit, I am giving you some suggestion which are very helpful to quit nicotine.
      1. Detoxify your body first by taking coconut water in early morning.
      2. don’t try to stop immediately your nicotine intake, try to reduce your nicotine intake initially.
      3. cinnamon is very powerful herb and it has very good medicinal property, you can keep cinnamon stick in your mouth and replace dip.
      4. Brisk walk is one of the very good way to detox your body, also it gives positive energy. when you feel strong cessation of nicotine then go for walk and divert your mind.
      5. You can have black tea for initial days or week.

      I tried all this steps and i have quite successfully tobacco.

  11. Day 8 for me after about a 45 year habit (Cope/Red Seal). The weird thing is, I have had no withdrawal symptoms of note. I got some mint stuff to help the lip feel, but am astounded I’ve had no more withdrawal symptoms..

    1. I quit 7 days ago and zero symptoms except after I eat and that craving goes away within a few minutes….I wasnt a heavy chewer,maybe 4 chews a day,at the most (1/4 can)

    2. Is the mint stuff you got nicotine free? I found some stuff that has 100, 50 and 0% nicotine. Figured I would just wean my self off that way. I’ve yet to have any symptoms thus far either. Thought my next batch of stuff would be the 0%, guess I’ll figure out if I’m just fooling myself or not.

    1. Keep it up! Today is 4 months for me. Sure, it sucked for about a month, but then my mind started to quiet down. I did get on Wellbutrin and Chantix and continue them both on the advice of the Doctor. I went with drug because wasn’t successful quitting before. Are the drugs helping? No idea, all I know is that I haven’t put that Devil’s Dirt in my mouth for 120 days. I’m ready to start tapering the Wellbutrin, it makes me feel a bit abnormal, I think it’s done it’s job. I can always get back on it if I deem it prudent.

    2. 5 years today! 15 years of a can a day. Just writing to say it can be done, and it’s well worth it. If just starting to quit, know that it gets way easier! Stick with it!

    3. Been chewing 40 years – currently 7 weeks no dip! Biggest key for me was to keep an unopened can in the truck – psychologically helped me as I wasn’t being “deprived.”

    4. i hv been chewing for. the past 29 years now.. n currently on day 3.. confident of kicking this bitch… all the best to u

  12. On day three after 35 plus years of a can a day. It’s hell, but i’m done. Not getting my health and money anymore.

    1. Hey Bobby, just wanted to see how you were holding up, brother. I quit on the 24th, my daughter’s first birthday. Chewed for 13 years, about a can a day.

    2. Keep it up Bobby! I’m almost to 3 months, had back surgery and had to quit! BTW, turns out nicotine is really bad on your spinal discs; it constricts blood flow through the small blood vessels that transport blood, oxygen and vital nutrients to your spine! So you’re doin your back a plus!

      1. I quit today I’m scheduled for a back surgery on April 10 so I wanted to go ahead and do it now instead of waiting until the last minute!! I’m only 12 hours in and starting to really crave one! I been dipping about a can a day for 15 yrs!! Didn’t know you had to quit dipping for a back surgery but gives me a good reason to and once I’m done I’m never dipping again!

    3. Keep it up. Started dipping in 1975 took my last dip after averaging 5-6 cans a week on May 11,2013. Have had some cravings but well worth it

  13. Been dip free for almost 2 months. I am 28 and dipped for 12 years straight. Averaged a can a day. I had a scare right before thanksgiving and had to go get checked out for mouth cancer. Quit cold turkey on that day. My body still is recovering and getting used to no nicotine. I have literally felt it cleansing itself starting in my head moving through my chest now it’s in my stomach and lower abdomen. It sucks but I know in the end it’s all worth it. Stay strong folks.

  14. 15 days and going strong. I was talking to a man who had a dip in his mouth and I started craving. I hung in there and feel much better. I just got tired of doing Kodiak for 22 years. My blood pressure was dangerously high, shortness of breath, and being anti-social in order to take a dip away from family. I’ve tried many times before but I know this is it.

  15. Been chewing for 10 years since I was 12, started as a fast way to drop water weight for wrestling but it took hold from there, I am on day 3 of quitting and I didn’t even mean to quit, I’ve been too busy to buy another can so I saw my opportunity and momentum and I’m running with it. As someone who constantly had half a can in his lip my best advice is to keep so busy you can’t think about it, that’s what’s happening to me and after one bad headache I feel great! No anger no nothing

    1. Don. 11/6/2018
      Enjoyed reading and good luck.
      Me: 73 years old. Good health. X smoker for 24 years. Retired, still raise beef cattle.
      Problem: Been dipping a can a day since I quit smoking. Having shortness of breath. Lungs clear, no arterial blockage and a little over weight.
      Can dipping really cause shortness of breath? I know I need to quit.
      Need some help ‘quitting the can.’
      Thanks, Don

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