The first thing to do is set a date to quit and stick to it.  Choose a day one to two weeks from today, giving yourself enough time to develop a plan.  "Anticipate times when you may want to chew or dip, plan to avoid situations where you typically chew, and use tobacco substitutes like sunflower seeds, chewing gum, beef jerky, hard candy, or even those nicotine patches or chewing gum if your doctor recommends them.  And DON'T give up chewing just to start smoking!

Get your family, friends and doctor on your side.  Even better, have a friend or family member stop chewing or dipping with you.  Studies have shown that quitting is more successful with the support of family or friends."

If you try to give up chewing tobacco or dipping snuff and fail, don't despair -- learn from your slip, and try again.  And "once you have quit, celebrate bearing the habit" you, like a true winner, have worked so heard to beat."  For a copy of this script access our web site, speakingofhealth.com.  Speaking of Health, I'm Dr. Steven Andrew Davis, for CBS News.