Where do I start with quitting?

[julia5991]

This is my first post. I stole my first cigarette from my parents at age 13, and became addicted to smoking at 14 when my aunt bought me a carton of Marlboro reds (gross). At that age, smoking looked cool to me. 

It is hard now not to resent my parents for smoking around me or my aunt (now dead) for buying me that carton. I am now 24 and more addicted to nicotine than ever. After finally cutting down to only 4-5 cigarettes a day, three years ago, I was introduced by my friend to JUUL. I was shocked by how much vaping JUUL felt like smoking a cigarette; every other e-cig I tried did not feel right. I was also turned on by how discrete the device is as I have always been embarrassed of my smoking habit and tried to hide it from family and friends.

Now, I cannot go 10 minutes without a puff of JUUL. Especially while I am working or driving or watching TV, I puff on it constantly. When in a meeting or at a party where it is not acceptable, I have to go to the bathroom just to vape. (In the latter case, I can usually last 30-45 minutes, although it is very uncomfortable).

I want to quit badly, but don't know where to start. I would appreciate any advice from former heavy smokers/e-cigarette users, or others currently trying to quit who would like to support each other.

[YoungAtHeart]

Welcome to our community?

You start by educating yourself on the two pronged addiction that has you hooked.  It is physical AND psychological.  Read and read some more to understand the two parts to it.  You will read and learn, plan, prepare, get support and, finally commit that you will not vape again NO MATTER WHAT.  You will get rid of all vaping devices and supplies.

Although primarily a smoking cessation site, I have seen a huge increase in the number of people coming for help to break free from vaping. Research suggests nicotine may be as addictive as heroin and cocaine. Here is a great article with information about the products: https://www.nbcnews.com/health/vaping/vaping-101-what-know-about-e-cigs-addiction-illnesses-n1054981... There is further information here: https://www.becomeanex.org/quitting-e-cigarettes and here; https://www.lung.org/stop-smoking/smoking-facts/impact-of-e-cigarettes-on-lung.html .

E-cigarette users can get more nicotine than they would from a tobacco product — extra-strength cartridges are available, or the e-cigarette’s voltage can be increased to get a greater hit of the substance. I understand some pods equal the nicotine in a pack of cigarettes. Because it is available to you most anywhere, anytime, I believe it might be more difficult from which to break free than tobacco products - but it CAN be done!

Nicotine addiction is nicotine addiction - no matter the delivery device - and how to beat any of them is about the same. Every time you read :"cigarette" in the information I will give you, just sub "Juul" or “vape,” or “device.”   The one thing different I would recommend is that you first start to reduce the nicotine content of the pods.  Start with a lesser amount in, like, one in every four, then three, etc. until you are only using the smallest amount, or reduce the amount of nicotine in the pods over time That way the physical withdrawal should be more manageable. You might find useful information, as well, here: https://truthinitiative.org/research-resources/quitting-smoking-vaping/quitting-e-cigarettes.

I recommend that you educate yourself on what nicotine does to your body and mind To that end, I suggest Allen Carr's “The Easy Way to Stop Smoking.” . Vaping was not a concern when this was written, so you will need to sub “vape”as necessary. This is an easy and entertaining read which can be found online or at your local library. If you do nothing else to get ready for your quit, please do give this a read. Here is a video to inform you further about nicotine addiction: https://www.youtube.com/watch?v=IpWMgPHn0Lo&feature=youtu.be.

After you have completed the recommended reading, it will be time to make an informed choice of the quit aid, if any, you will use. If you go that route, I personally recommend the aids that don't let the addict control the dose such as the available prescription drugs or the patch. If used properly, gum, lozenges and inhalers are fine, but they need to be used only as a last resort after you have tried to delay and distract.   I have seen folks become addicted to them if they substitute them for every cigarette they used to smoke - just trading one addiction for another.  You need to start out with a plan to reduce use of them over time - which the patch does by decreasing the dose contained in them..  For the gum, you can start by cutting each piece in half, then in quarters, then sub regular gum of the same flavor in between, adding more and more regular gum.  For the lozenge, you need to start subbing a mint in between to begin, increasing the number of them over time.

It will be informative if you do the tracking and separation exercises recommended here on the site. As you track each device use, note its importance, and what you might do instead. Put each use off just a little to prove that you don't NEED a puff just because you think you do

The idea is to change up your routines so the vaping associations are reduced.  Drink your coffee with your OTHER hand in a place different from where you vaped. Maybe switch to tea for a bit.  If you always had that first puff with your coffee, try putting your tennies on right out of bed, going for a quick walk, then taking your shower and THEN your coffee! Rearrange the furniture in the areas you used to vape so the view is different. Take a different route when you are out and about so you aren't driving by your vaping supply shop. Take a quick walk at break time instead of vaping.

You need to distract yourself through any craves.  You can take a bite out of a lemon (yup - rind and all), put your head in the freezer and take a deep breath of cold air, do a few jumping jacks, go for a brisk walk or march in place, play a computer game.  Keep a cold bottle of water with you from which to sip. Don't let that vaping thought rattle around in your brain unchallenged. Sometimes you need to quit a minute or an hour at a time.  You will need to be disciplined in the early days to distract yourself when a crave hits.    Get busy!  Here is a link to a list of things to do instead of vape if you need some fresh ideas:
 https://excommunity.becomeanex.org/blogs/Youngatheart.7.4.12-blog/2013/02/25/100-things-to-do-instea...

The conversation in your head in response to the "I want to vape" thought needs to be, "Well, since I have decided not to do that anymore, what shall I do instead for the three minutes this crave will last?"  Then DO it.  You will need to put some effort into this in the early days, but it gets easier and easier to do.

Stay close to us here and ask questions when you have them and for support when you need it. We will be with you every step of the way!

 Nancy

[sweetplt]

Hi and Welcome to Ex’s julia5991 

Above me...Nancy YoungAtHeart gave you some great information to get you started in this journey.  My advice is to get a plan, educate yourself, and come here for support and to encourage others on this journey.  You can do it...it takes hard work...take the challenge...we are here for you...Gotcha in my thoughts ~ Colleen 367 DOF 

[bonnieherche]

Hi Julia - I feel an instant connection with your story as it reminds me so much of my own journey. You can check out my blog posts to know that you are both not alone, and how similar our experiences were. I too was down to only smoking less than half a pack a day when I decided to switch the the JUUL, and two years later ended up vaping more than I ever smoked. It became an intense addiction for me and when I took a cold, hard look at myself I couldn't believe what had happened, where I would vape, and how anxious I was getting about being in situations where I wouldn't be able to. All things that rarely, if ever happened to me with cigarettes.  I am currently 25 days quit from the JUUL, and while it is not easy, it is possible.

All of the advice shared with you already should be a great place to start, I basically took all the information and methods available and combined them. The nicotine you get from the JUUL is tremendous, and it's delivered fast. I truly believe way more is absorbed than from a pack of cigarettes. First you will need to decide how you are going to quit, cold turkey or using NRT. I made the decision to use NRT, but still went through physical withdrawal as the nicotine level and delivery is not the same as in the JUUL, so even if you use NRT you should have a plan for how you will get through your body's adjustment to the new level and delivery of nicotine. I read Allen Carr to understand the addiction, I joined this site as well as several reddit communities like r/quittingjuul and r/stopsmoking for support, ideas and sharing. I bought cinnamon tea tree oil toothpicks to keep my mouth busy and stress balls for my hands. I spent alot of time inside listening to calming music and practicing meditative breathing to get me through those really hard craves. 

Just like with cigarettes you need to prepare for the psychological withdrawal and identify your triggers. The complication with JUUL is depending how you used it, and it sounds like you used it like me - everywhere and all the time - everything may be a trigger. So I concentrated LESS on avoidance and more on CHANGE of my routine and behaviors. I changed the order of my morning routine, I got up and did dishes, laundry or took a shower right after dinner. While not the healthiest option, i stuck a piece of licorice in my mouth right after a meal to satisfy the need for SOMETHING else. I walked different routes or on different sides of the street (I live in NYC so I walked EVERYWHERE while vaping), or made a phone call or was the annoying person texting or playing a game on their phone. 

I ran, and lifted weights, and did yoga when I was too tired from a few nights of insomnia. I came here and blogged when things got bad and I didn't know what else to do. Sometimes I had no other option than to white knuckle through a really bad craving and remember how AWFUL the first few days or weeks were and how if I went back, I would never quit, because I will never, ever go through that again. 

Your journey is your own, and you will have to find your own path using the framework laid out by others because unfortunately those of us who used, and are trying to quit JUUL are guinea pigs. I'm here if you ever want to connect!

[JonesCarpeDiem]

https://excommunity.becomeanex.org/message/68188-my-welcome-to-new-members-12-years-of-watching?sr=s... 

[JACKIE1-25-15]

Welcome to EX you have come to the right place for support to quit smoking/vaping.  It is all a nicotine addiction, just a different device.  I would start at the education of nicotine addiction and making a plan of how you are going to about it.  Whether you are going cold turkey or use NRT's Nicotine Replacement Therapy. If you go to My EX Plan | BecomeAnEX  to review the videos and track when and why you vape.  Just replace the word smoking with vaping.  Also, you can follow this linkQuitting E-cigarettes | Guides & Tools | BecomeAnEX is more specific.  I also researched other websites for info www.whyquit.com was one of them. Read Nicotine 101 and Journey to Freedom.  There are EXcellent articles to read.  If you have questions you can use the magnifying glass top right corner and enter a keyword to research. Community Help is the link to help find your way around the site.

[Barbscloud]

Welcome to the Ex. You've already gotten great advice.  Glad to see you want to quit while you're so young and can hopefully avoid some of the many health issues associated with vaping/smoking.   Educating yourself about nicotine addiction and creating a quit plan are a great place to start.  The support on this site can help you on being successful.   Begin your journey and reach out if you need support.

Barb

[maryfreecig]

Welcome to Ex. For one thing, come here each day and learn a little more. Don't run, walk because this is a one day at a time journey. Congratulations on making a start--keep going.

https://excommunity.becomeanex.org/groups/newbie-quitters/blog/2019/01/27/one-of-the-greatest-tools-... 

What is the Single Best Thing You Can Do to Quit Smoking? - YouTube 

[intervention]

I suggest you switch to a pod system that allows you to put in your own juice, preferably without nic salts like JUULs. Start with a high nic level (24mg or so), then every week or so cut back  to ease the withdrawal. Stay with it for a while after you hit 0mg to make sure you are totally past the nic withdrawal, then it will be easier to quit altogether.

[Snoofy83]

well I'm on day 2.5 of quiting vaping, the first day I double patched 14 mg because I was waiting for my delivery of stronger patches and lozenges from amazon. I'm feeling a lot of anger because I am an ex smoker and I was down to 3% nicotine vape with my vaporizer and let me tell you, I never had to double patch or double up on nicotine replacements when I was quiting cigarettes. It's definitely crap that vaping helps you decrease your nicotine dependence, I quit smoking for up to 2 years at a time before but always went back because I missed it and didn't really want to quit. Maybe they are being truthful about the amount of nicotine in the vape, maybe it's just stronger because it's nicotine salts, but my dependence is definitely worse after vaping for 6 yrs so I don't recommend trying to lower your percentage of vapor because it really doesn't help.

Also yes my lungs are doing great, I've even had cat scans and they are beautiful, however I'm now seeing a cardiologist for afib at the ripe old age of 36 so, don't wait that long. 

Good luck!