So, you started vaping, thinking it was a harmless alternative to cigarettes, but now you find yourself caught in the clutches of a new addiction. You’re not alone. Vaping, often seen as a less harmful option, can lead to a host of issues like lung injury and nicotine addiction. If you’re feeling the pull of your vape pen or noticing a decline in your lung capacity, it’s time to consider quitting.
Juanita Mora, MD, from the American Lung Association, sees patients seeking help to quit vaping for various reasons – from triggering asthma exacerbations to experiencing shortness of breath and fatigue. If you’re thinking of quitting, you’re already on the right path.
Here’s a guide, featuring insights from Dr. Mora and other experts, on how to say goodbye to vaping for good.
1. Mark Your Calendar for Quitting Set a specific date to toss out your vape. A clear quit date can be incredibly motivating. Megan Jacobs from the Truth Initiative developed a text-message program called This Is Quitting, designed to help young people quit vaping. Choosing a quit date and sticking to it significantly increases your chances of success.
2. Brace Yourself for the Tough Times Quitting vaping involves physical and mental withdrawal symptoms that can be challenging. Nicotine withdrawal can cause irritability, sleep disturbances, stress, anxiety, and cravings. These symptoms are usually the worst in the first 48 hours and generally subside after three weeks.
3. Change Your Daily Routine Analyzing when and why you vape is crucial to breaking the habit. Whether it’s stress or a social trigger, understanding these patterns helps in creating new associations. Let your friends and family know about your decision to quit so they can support you.
4. Keep Busy Engaging in activities like painting or knitting can distract you from vaping. Even simple actions like texting a friend or replacing your vape with a lollipop can help.
5. Consider Nicotine Replacement Methods Nicotine replacement therapies such as gum, patches, or lozenges can be effective in managing withdrawal symptoms. Consult a healthcare professional to find the best method and dosage for you.
6. Focus on the Why Remind yourself of the benefits of quitting – better breathing, improved focus, reduced lung damage risk, and enhanced mental health. Remembering these can keep you motivated during challenging times.
7. Don’t Give Up If You Slip Relapse is common and part of the journey. If you give in to a craving, don’t beat yourself up. Instead, learn from the experience and try again. Engage your support system and remember the strategies that worked for you initially.
Dr. Mora says that hitting the six-month mark without vaping is a good indicator that you’ve quit for good. Keep experimenting with different methods until you find what works for you. Quitting vaping is tough, but with determination and the right tools, you can achieve a vape-free life.
