Like alcohol and tobacco, e-cigarettes, or e-cigs, are addictive and quitting can be difficult, but it is certainly possible using the right resources and approach. If you’re looking for a comprehensive step by step guide on how to quit e cigs that includes tried and true strategies, hear from successful e cigs quitters about their experiences, and learn how to take action towards making e cigs a thing of the past, then you’ve come to the right place.
Understanding the Challenges of E-Cigarette Addiction
Nicotine, which is highly addictive, and the risks are even higher in young people and young adults, is in e-cigarettes. Nicotine can also adversely affect pregnancy and development in the brain up to age 25. Nicotine salts are most commonly used in e-cigarettes, which are easier to depend on than normal cigarettes. That’s why it’s important to not only quit, but to quit with the right mindset and support.
Step 1: Acknowledge Your Addiction
Recognizing that e-cigs is an addiction is the first step to quitting. Withdrawal symptoms from nicotine dependence are related to irritability, anxiety as well as powerful cravings. For being ready to deal effectively with these challenges, you must first acknowledge them.
Step 2: Set a Quit Date
Pick a date when you’ll quit using e-cigarettes altogether. You should only choose this date if you allow yourself two weeks to mentally and emotionally prepare for it. A specific quit date sets you on a path that’s clear and allows you to stay engaged.
Step 3: Identify Your Triggers
It is important to know what makes your e-cigarette use happen. Stress, boredom, social type situations and even times of day are common triggers. Once you’ve determined what triggers you, you can develop tactics to sideline the triggers or cope with them without you vaping.
Step 4: Create a Support System
When friends, family or a quit program support you it’s much easier to quit. If you’re ready, consider joining a quit-vaping group, speaking to a healthcare provider or enrolling in counsiling program. There are many resources out there including the CDC quitline (1-800-QUIT-NOW) and the NHS Better Health quit program.
Step 5: Use Nicotine Replacement Therapy (NRT) or Other Medications
NRT products such as nicotine patches, gum or lozenges are used by many people who find success with them. It can also help to reduce withdrawal symptoms and gradually work you off nicotine, these products. Other medications, such as varenicline and bupropion, have also been approved by the FDA that can help you quit.
Step 6: Replace Habits and Manage Cravings
As soon as you stop vaping, you’ll left with a hole to fill. When you’re craving, dig in on a healthy distraction — like exercise, reading or meditation. Also helping you to stay calm and focused when the urges come, deep breathing exercises and mindfulness techniques.
Step 7: Avoid Situations That Tempt You to Vape
Don’t go to where you might be tempted to vape: places, people, and activities. Avoid social circles where vaping was once a part of your life if the lungs can still handle it — even for just a couple of weeks. Make yourself surrounded by people who cheer for your decision to quit.
Step 8: Reward Yourself for Milestones
Quitting e-cigs is huge, and it is so important to celebrate your progress. Set small goals and be recognized when you accomplish them. What you can do is take some time to congratulate yourself for being a day, or a week, or a month without vaping.
Managing Withdrawal Symptoms
Headaches, mood swings, difficulty concentrating and the like can stem from nicotine withdrawal. Symptoms peak within the first few days of quitting, but will greatly decrease over time. These symptoms can be managed by enough sleep, drinking water, physical activity.
Long-Term Strategies for Staying Vape-Free
Long Range strategies are needed to stay vape free. Continually reflecting on why you decided to quit in the first place — not to scrimp on a luxury item, but for better health, to save money, to be a good example to others — is one of the keys to long term success. In addition, you should have a plan for dealing with stress and cravings which may occur long after you’ve stopped.
Conclusion
Quitting e-cigarettes requires a motor of choice and, like quitting smoking, it takes time, effort and support. You overcome your dependence on e-cigarettes by acknowledging your addiction, setting a quit date, and managing your e-cigarette triggers while responsibly using the correct tools such as nicotine replacement therapies. Additionally, it’s helpful to build a support network, and celebrate small milestones to keep you going.
