How to Stop Chewing Tobacco: Expert Tips by Dr. Vaibhav Dubey

Chewing tobacco, gutkha, or supari is a common addiction in India — one that silently harms your body and mind. It often starts as a habit during stress or peer pressure but quickly turns into a dependency that’s tough to break. According to renowned psychiatrist Dr. Vaibhav Dubey, understanding the root of this addiction and making small, consistent changes is the key to quitting.

Why Is Chewing Tobacco Addictive?

Tobacco contains nicotine, a powerful substance that stimulates the brain and creates a temporary sense of relaxation. “The more you use it, the more your brain starts depending on it to feel normal,” explains Dr. Vaibhav Dubey. This creates a cycle of craving, withdrawal, and use, which leads to long-term dependence.

Over time, tobacco chewing leads to serious health issues like oral cancer, gum disease, digestive problems, and psychological issues such as anxiety and mood swings. But the good news? It is entirely possible to quit — with the right approach and mindset.

First Steps Toward Quitting

Dr. Dubey recommends starting with simple substitutions and awareness. Here are a few steps you can take:

1.      Replace the Habit

Carry fennel seeds (saunf), cardamom, or clove with you. Whenever the urge strikes, chew these instead. “It keeps your mouth busy and gives a mild flavor, without the harm,” says Dr. Dubey.

2.      Identify Triggers

Notice when and why you feel like chewing tobacco — is it after meals, during stress, or while chatting with friends? Avoid those situations or prepare alternatives.

3.      Inform Your Family

Let your family and close friends know that you're trying to quit. Their support can keep you motivated.

4.      Professional Support

Sometimes, nicotine replacement therapy (NRT) or counseling may be needed. Psychiatrists like Dr. Dubey can guide you through personalized de-addiction plans, including behavioral therapy and medication if required.

Read Also :- Treatment For Drug Addiction

Your Health Is in Your Hands

Breaking any addiction is tough, but not impossible. By replacing harmful habits with healthier ones and seeking guidance from experts like Dr. Vaibhav Dubey, you can reclaim control over your life. The first step may be small — like choosing fennel over gutkha — but it leads to a healthier, tobacco-free future.