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!

Snoofy83  I am so sorry about your heart problems.  I am upset that our Surgeon General was not more on top of vaping when it was introduced.  There is no regulation or testing on the amount of nicotine contained and, as with cigarettes, they could increase the amount in their products to have you using more and more as your body needed more and more. 

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."  The one thing different I would recommend is that you first start to reduce the nicotine content of the pods, slowly over time.   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 highly recommend 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. It can be found online or at your local library. I believe the information contained in this easy and entertaining read was in large measure responsible for my being able to quit on my first attempt. 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 patch. Happy to read you have chosen this NRT.   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 time they used to vape - 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 lozenge, you need to start subbing a mint of the same flavor in between to begin, increasing the number of them over time.  If you start to get the shakes, you are getting too much nicotine and need to reduce the use of the lozenges.  I would also talk to your cardiologist before using a large dose of NRT  - it may impact the AFB Rx you are taking.

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