When you started vaping, it might have seemed like a better choice than smoking cigarettes. But now, you might be realizing that you're hooked on something else, making you feel short of breath and twitchy. Whether your brain urges you to hit your pen or your lung capacity isn't what it used to be, vaping takes a toll, and quitting is notoriously hard. This is bad news because vaping can lead to serious health issues, like EVALI, and straight-up nicotine addiction.
Dr. Juanita Mora, a volunteer spokesperson for the American Lung Association, notes that people approach her for help with quitting vaping for various reasons. It could be triggering asthma, causing shortness of breath and fatigue, or impacting their ability to exercise. The common thread is that they want to quit because vaping is making their lives worse. If you're considering stopping, you're probably in the same boat.
So, how do you kick the habit and avoid falling back into it? Dr. Mora and other experts share tips on quitting with the help of your support system, health care providers, and, in some cases, nicotine replacement therapy. There's no one-size-fits-all approach, but understanding your options can set you on the path to a vape-free existence.
1. Set a firm quit date:
Choose a specific day to throw your vape out. Megan Jacobs, VP of product at Truth Initiative, suggests that setting a quit date can be highly motivating. It gives you something to work towards, holds you accountable, and provides a date to remember how long it's been since you quit.
2. Be prepared, because it’s gonna suck:
Quitting vaping comes with physical and mental symptoms that seriously stink. Nicotine withdrawal can cause irritability, poor sleep, increased stress, decreased concentration, and cravings. These symptoms fade as you stick with it. Dr. Mora mentions that physical and mental cravings peak in the first week but resolve fully at week three after quitting vaping.
3. Switch up your daily routine:
Analyze when and why you vape to drop the habit permanently. Awareness is the first step. Make a note of when your cravings are strongest to employ coping strategies or seek support.
5. Keep your mouth—and your brain—busy:
Engage in activities like painting, coloring, or knitting to keep your hands and brain occupied. Text a friend when you get the urge to vape to redirect your energy. Distraction techniques, like using lozenges and lollipops, can replace the sensation of vaping.
6. Look into nicotine replacement methods:
Nicotine gum or patches aren't just for smokers; they can be useful when quitting vaping. Over-the-counter aids, along with lozenges, nasal sprays, and inhalers, help manage withdrawal symptoms. Dr. Tauheed Zaman recommends nicotine replacement therapy for at least three months after quitting.
7. Go through a mental list of why you’re doing this hard thing:
Focus on the positive outcomes of quitting, such as improved health, better focus, and reduced long-term risks. Mental health benefits include better sleep, less anxiety, and sunnier moods.
8. Don’t throw in the towel if you give in to a craving:
Relapses are common, and it may take multiple attempts to quit for good. Learn from each experience, adjust your strategies, and keep trying different things. Get back on track without beating yourself up and enlist support from your network.
According to Dr. Mora, once you hit six months vape-free, you can consider yourself officially quitting for good. Keep working at it until reaching for your vape becomes nothing but a distant memory.
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