In the present-day world, the number of lung injury cases and deaths related to vaping have been on the rise. If you are a vaper and wish you were not, you can learn how to quit vaping to save money and feel healthier.
Is it hard to quit vaping? Like any other addiction, quitting vaping can be a hard battle that requires a fighting spirit. In fact, it can be harder than quitting smoking cigarettes. Nonetheless, you can learn how to quit vaping today and start your life anew.
Overview of vaping
Vaping refers to the inhalation of a vapor created by an electronic cigarette (e-cigarette) or any other vaping device. E-cigarettes are battery-powered smoking devices.
Typically, they have cartridges that are filled with a liquid containing nicotine, flavorings, additives, and chemicals. The liquid is heated into a vapor, which the person inhales.
Although e-cigarettes expose you to fewer toxic chemicals than traditional cigarettes, they have been associated with lung injuries and even deaths.
They can retard brain development and affect memory, concentration, learning, self-control, attention, and mood. They also predispose a person to other types of addiction in life
How to quit vaping: Steps to take
If you are looking for solutions to stop vaping, use the guide and tips below to kick away this habit.
Is it hard to quit vaping? Yes, learning how to stop vaping completely does not take a day. It is a journey that requires patience and an unyielding spirit.
You can anticipate challenges such as withdrawal symptoms and relapsing. However, these should not stop you from quitting e-cigarettes.
All you have to do is follow the steps below to know how to stop vaping. You should also put effort into accomplishing each of the steps.
Step 1: Think about all the reasons why you should quit
You ought to have a reason that motivates you to get to the no vaping stage. For some people, the ever-increasing number of related illnesses and deaths reported is reason enough.
E-cigarettes and related products contain different chemical additives and nicotine, which raise blood pressure. They also lead to spikes in adrenaline. These two factors can trigger a heart attack.
Others are motivated by the cost implications of e-cigarettes. A 2016 study established that individual spending on e-cigarettes costs about $250 per month for most vapers. The median cost was around $50 to $75 spent per month.
Besides, people who suffer serious lung illnesses related to using e-cigarettes also face very high hospitalization costs. You must have an excellent reason to stop it. Otherwise, you will be tempted to go back to your old ways.
If you are not sure why you want to kill this addiction, ask yourself the following questions:
- Is vaping controlling my life?
- How does it affect the way I think and feel?
- How much do I spend on e-cigarettes?
- Are there hobbies and activities that I used to enjoy before I started vaping?
- What am I looking forward to the most after quitting?
The answers to the above questions will help you to understand yourself better. They will also motivate you to give up e-cigarettes for a healthier lifestyle.
Step 2: Seek help
Is quitting vaping hard? Yes, it is difficult, and this is why you need to reach out for help and support. Reaching out to professionals who have a history with smoking cessation is a good step to take.
These professionals will provide you with tools, tips, and support to make your quitting journey more bearable.
To complement the assistance you get from professionals, it is also good to be in touch with people who are on a similar journey. Interacting with smokers and ex-smokers will also help you to feel less overwhelmed on your new journey.
Always remember that you are not alone, and asking for help is not a sign of weakness.
Step 3: Set a quit date
Choosing a date to quit is the next step to take. Before you pick the actual date, you should allow yourself some time to get ready, as this will help you feel confident and give you the skills you will need to break the habit.
However, do not put it off for too long. Choosing a date too far away will give you time to change your mind or become less interested in quitting.
Make sure that your preferred date is no more than a week or two away.
Step 4: Learn more about the medications and nicotine replacement options
Finding a workable plan on how to quit Juuling or vaping requires you to know about the different medications and nicotine replacement options available. You can go through each with your doctor or other relevant experts.
Nicotine replacement therapy can be done using nicotine patches that are placed on the skin. They deliver a low-level stream of nicotine into the body.
When a nicotine craving strikes, you can also use a nicotine lozenge, gum, inhaler, or nasal spray together with the patch or without it. You can also talk to a tobacco cessation counselor to get personalized support.
Remember that the most effective medications and nicotine replacement options for one person may be different from another’s. Use the option that works best for you.
If professionals put you on medication, make sure that you follow the usage instructions as advised.
Step 5: Find replacement activities
It is essential for you to make a list of activities to distract you when the urge to vape strikes. Some activities that you can do are taking a walk, taking a shower, drinking water, calling a friend, or brushing your teeth.
Since vaping is a physical oral habit, you can have snacks or other things to keep your hands and mouth occupied whenever cravings strike. Some of the oral substitutes that you can buy are hard candies, bubble gum, popsicles, pretzel sticks, or popcorn.
You can try to substitute a snack flavor that reminds you of vaping. If you use strawberry-flavored juice, you can use gum or candy with the same flavor.
As you choose substitutes, remember that some people tend to gain weight after they quit smoking, so be careful to limit the amount of processed and sugary foods you eat. You do not want to solve one problem and create another in the process.
Step 6: Have a support team
The truth is that you are not the only person seeking information on how to quit Juul or vaping. Your ultimate goal is to break this habit, so you could use friends, family, or professionals for encouragement.
These are people you can rely on whenever you feel overwhelmed. You should pick nonjudgmental people who understand your raw emotions and offer a shoulder to lean on regardless of the time of day.
If you do not have supportive friends or family, you can seek support in a group of people on the same journey as you, or even professionals.
Step 7: Avoid all negative influences
As you focus on the positive things, you must also remember to eliminate the negative. You have to distance yourself from unsupportive people, places where you’ve vaped, or people who still vape.
Let your family and friends know that you are on a journey to break nicotine addiction. This way, they should be cautious not to expose you to situations that may make you relapse.
Step 8: Expect setbacks but do not give up
One of the biggest challenges you can expect is vaping withdrawal symptoms, and they will be very intense in the first few days. You have to acknowledge that it is normal, so do not be too hard on yourself.
Some of the common withdrawal symptoms are:
- Restlessness and irritability
- Mood swings, depression, and anxiety
- Increased appetite
- Nicotine cravings
- Difficulty sleeping
There is no foolproof technique for resolving withdrawal symptoms. However, nicotine replacement therapy can help in relieving the symptoms.
Usually, the therapy uses small amounts of nicotine in patches, tablets, or gum. The most intense feelings of withdrawal typically decline after the first week, and it gets much easier after that.
Always assess your progress and be grateful that you are transforming your life by quitting nicotine or e-cigarettes.
You should also be welcoming of the new changes in your life, with the understanding that each bout of cravings will pass. Do something at the moment to distract yourself from the craving.
If you relapse, allow yourself a moment to recognize the patterns that have made you fail and address them. Do not wallow in the failure too long.
Instead, start the process of quitting again, and be gentle on yourself. It is okay to fail, but it is certainly not okay to go back to your old ways because of a relapse.
How long does it take to quit vaping?
It will take you about a month to break this habit. In the nicotine withdrawal timeline, the symptoms usually peak at one to three days.
After that, they gradually decrease over a period of three to four weeks. Knowing that the worst is over after just a couple of days is enough motivation for some people to kill the addiction completely.
What happens to your body when you quit vaping? Similar to quitting any other drug or addiction, you can expect to experience withdrawal symptoms if you ignore the craving for an e-cigarette.
Your body will also experience cravings that may seem too hard to beat at first. While such moments will test your core, do you best not to give in to the cravings.
Over time, the cravings will go away, and you will stop thinking about them altogether. You must always be aware that it takes time to break an addiction, but just a second to relapse.
Useful tips to help you quit vaping
- Shift your mindset and stop rationalizing things. You should get rid of thoughts such as “one puff will not hurt me” or “I can quit again tomorrow.”
- If quitting cold turkey is too hard for you, wean yourself from nicotine addiction. There is no shame in taking baby steps. Instead of taking your usual 24 mg, start by cutting back to 18 mg of nicotine concentrate, for instance. The following week, cut it back to 6 mg of nicotine and so on until you completely stop doing it.
- Avoid temptation by all means. If you have vaper friends, stay away from them. You should also discard all nicotine-related products in your home. Having anything related to vaping around only tempts fate. Make sure to clean out your home, car, work, and all personal effects of anything to do with cigarettes or vapes.
- Always have a designated person on call. You will need a supportive friend or family member to pick up your calls or answer texts while you push through the first couple of weeks.
- Pinpoint all the triggers that make you crave nicotine. To change any habit, you must first identify triggers by knowing the cues that push you into the habit of vaping. Think about when and where you usually smoke or vape and why.
- Do not switch back to regular cigarettes. Most people start vaping because they think that e-cigarettes are a safer option. Neither of the two is safe as they both foster an unhealthy addiction to nicotine.
- Keep a journal of your progress. Journaling can help you to get out of your head and see in black and white how rapidly your thoughts and cravings change. One minute, you feel like you cannot do it, and the next, you feel just fine. Journaling will assist you to feel more confident in your ability to sit through the debilitating nature of a craving.
- Be prayerful or set up an intention-setting space for yourself. You do not necessarily have to be religious or spiritual to acknowledge the benefits of intention setting. Pray for strength and set intentions for willingness. Do not be shy about asking the universe or whatever it is you believe in for help.
- Finally, enjoy your vape-free life and be on your guard not to fall back into the same trap. If your brain ever starts playing tricks on you by thinking “just one vape,” remember that there is no such thing.
Temporary pleasures can cause you pain later on, so every time you think about using e-cigarettes, change your thoughts to how grateful you are that you are no longer a vaper.
It takes time to learn how to quit vaping and to do it successfully. We hope that with the steps and tips above, you will overcome this addiction and lead a healthier lifestyle.