Any method that can help you reach your goal of quitting vaping will be beneficial. Going cold turkey can lead to greater success in quitting vaping.
Some vaping-related lung injury reports are life-threatening. You might want to avoid the negative effects of vaping.
We have strategies and tips to help you stop smoking, no matter what your reasons.
First, you need to identify the reasons why you are quitting
“Knowing why we do what we do can help us to change any pattern or habits,” says Kim Egel a therapist from Cardiff, California.
Egel explains that “being clear about why we are changing our behavior helps us validate the decision to change and gives us motivation to find a new habit, or way to cope.”
Concern over possible health effects from vaping could be a major reason to quit. Medical experts aren’t sure of the long-term and short-term effects of e-cigarettes because they are relatively new.
Existing research has shown that chemicals found in e-cigarettes can cause:
- lung and respiratory conditions
- Changes in the brain caused by
- Organ damage
You might consider:
- Quitting smoking will save you money
- Protecting loved ones and pets from secondhand smoke
- The freedom to not feel agitated if you cannot vape on a flight or other long journey.
It’s not about quitting. What matters to you is what’s most important.
Consider the timing
It can be difficult to quit, so choose a time that you will not be stressed out by . For example, starting your new job during finals week or just before the annual review is not ideal.
It’s impossible to know when your life will become busy or complex. You might need some extra help during times of stress. It’s normal and not something to be ashamed about.
It can be helpful for some people to pick a date that has meaning. Quitting around your birthday, or any other day that you want to remember, can be even more meaningful.
Decide if you’re going to quit ‘cold-turkey’ or gradually
Research suggests that the ” Cold Turkey ” method or stopping vaping at once may be most effective for some people.
According to a study conducted in 2016 which examined 697 smokers, those quitting cold turkey had a higher likelihood of abstaining at 4-weeks than those quitting gradually. This was also true for the follow-ups at 8 weeks and 6 months.
A 2019 review (considered to be the “gold-standard” of research), also found that people who quit abruptly are more likely to succeed than those who try to quit by gradually reducing their consumption.
Some people can successfully quit smoking gradually. Remember to always keep the goal of quitting smoking in mind if you choose to take this route.
Consider Nicotine Replacement Therapy (NRT).
NRT such as nicotine patches, gums, lozenges and sprays — can be very helpful, particularly if you are trying to quit smoking.
These products provide nicotine in a consistent dosage, so that you can avoid the nicotine rush from vaping and still get relief from withdrawal symptoms.
A healthcare professional can assist you in finding the correct dosage. Vaping products may contain more nicotine than traditional cigarettes. You will need to start NRT with a higher dose than you would if you were smoking cigarettes.
Identify the main triggers
Triggers may be social, physical or emotional. The triggers can also differ from person to person. Understanding your triggers will help you create a plan to deal with or avoid these situations.
You might find it harder to quit if you spend lots of time with your friends who vape.
You can take steps to better manage your emotions by talking with family members or journaling.
Develop a plan to deal with withdrawal symptoms and cravings
The first two weeks after you stop vaping can be difficult. You may experience a variety of withdrawal symptoms including:
- Changes in mood, such as increased irritability and nervousness
- Feelings of depression or anxiety
- tiredness
- trouble sleeping
- Headaches
- Trouble focusing
- Increased hunger
You may feel a strong urge or craving to vape at this time. Make a list of ways you can deal with the urge in the moment.
- Deep breathing
- Try a quick meditation
- Take a short walk or go outside to change the scenery
- Texting a stop smoking program
- Playing a game, or solving a number or crossword puzzle
You can manage your cravings better by taking care of your physical needs, such as hunger and thirst.
Tell those who are close to you about your plans
It’s normal to feel a bit nervous when telling your loved ones that you are planning to stop vaping. It’s especially important to avoid making them feel like you are judging them because they continue to vape. You may wonder if you should tell them anything at all.
Even if the conversation seems difficult, it’s still important.
Encouragement can come from friends and family members who are aware of your decision to quit smoking. The support of family and friends can help you through the withdrawal phase.
A conversation can also be started about your limits by sharing your decision. You could, for instance:
- Ask your friends to refrain from vaping around you
- Tell your friends that you will avoid vaping places
You alone are responsible for your decision to stop vaping. When talking to your friends about quitting, you can respect their choices by focusing on your own experience.
- “I do not want to become addicted to nicotine.”
- I can’t get my breath.
- I am worried about this nasty cough.
You may find that some people are less supportive than others. You can try to restate your boundaries and take some time out of the relationship if this happens.
Egel says that if you decide to make a significant lifestyle change, such as quitting vaping or smoking cigarettes, you might need to limit your relationships in order to respect your decision.
She says that everyone has unique needs and situations, but a large part of the recovery is having a support system.
It’s okay to make mistakes
It’s common to make mistakes, especially if your support system is weak or you don’t use NRT. Try not to be hard on yourself if you vape again.
Instead:
- Remember how far you have come.
- Recommit to quitting immediately. This will keep your motivation high. Remembering why you want quit smoking can help.
- Re-evaluate your coping mechanisms. It’s okay to abandon certain strategies like deep breathing if they don’t work.
- Change your routine. By changing your routine, you can avoid situations where you might feel the urge to vape.
Work with a professional
It’s important to consult a medical professional before using NRT to determine the correct dosage. You can also get tips on how to quit, as well as help with physical symptoms.
When NRT is not enough, prescription medications such as bupropion or varenicline can be used to help overcome nicotine withdrawal.
Theraputic sessions can be very beneficial. This is especially true if you are struggling with underlying issues.
You can get help from a therapist.
- Find out why you might want to quit.
- Learn to cope with cravings.
- Discover new behaviors and habits.
- Vaping can be a stressful experience. Learn how to control your emotions.
The Bottom Line
It can be difficult to quit vaping or nicotine products. Quitting vaping or any nicotine product can be difficult.
Never quit by yourself. You can increase your odds of success by getting professional help.
