I have been smoking for the past 25 years, what are the basic steps should I take to quit.

[Asheeshmathur]

I have been smoking for the past 25 years, I started vaping about 4 yrs ago hoping it will help me quit, now I am dependent on vaping, I really need to quit, how should I go about it.

[Barbscloud]

Welcome to the Ex and congrats on your decision to quit.  We have many vapers here now also.  Its still a nicotine addiction so the same ideas to quit apply.  It may be harder to quit vaping since you able to vape anywhere, while as smokers we had to delay our next cigarette.   Educate yourself about nicotine addiction by reading material on this site and creating a quit plan My EX Plan | BecomeAnEX .  For some it is helpful to pick a quit date and use the time to prepare your plan.  These three things made if possible for me to achieve my  successful quit.   In the past, I didn't do the work needed  and of course I failed.  The support from this community motivated me and encouraged me to succeed.  We're here to support you, so just reach out if you need encouragement and share your journey.  This is a journey, so knowing what to expect makes it doable.

Barb

[JACKIE1-25-15]

Welcome to EX Quitting any addiction can be challenging. Just like any other drug, it will require discipline and commitment It is suggested that you wean yourself from the vape by reducing the number of mgs and times that you vape. Tell yourself to wait a little longer. Gradually use less to break away from it.   It really takes the commitment never to touch it again no matter how bad you feel because it gets better in time. You have to go through withdrawal like any other drug.  To make it easier you have to find distractions that you may enjoy other than vaping. 101 Things to Do Instead of Smoke  You have to have a plan and be willing to do whatever is necessary.  

 On the bright side, the process for quitting smoking is almost identical to the one for quitting vaping, with the added benefit of being able to fully control the amount of nicotine you use, depending on the e-cig you are using. @Quitting E-cigarettes | Guides & Tools | BecomeAnEX is a good place to start.

[sweetplt]

Hi and Welcome to Ex's Asheeshmathur

You have received great advice above me from Barb and Jackie.  I will add and emphasize that you stay close to the support site.  We are in this journey together and are here to help...Colleen 544 days of Freedom 

[YoungAtHeart]

Welcome to our community!

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. You will need to substitute “vape” or “device” as you do the reading I will recommend. Research suggests nicotine may be as addictive as heroin and cocaine. Because it is available to you most anywhere, anytime, I believe it might be more difficult from which to break free than regular tobacco products - but it CAN be done!

Considering vaping to be “safe” is far from a given - there is much research to be done. What we know is that vaping raises your blood pressure and spikes your adrenaline, which increases your heart rate and the likelihood of having a heart attack. There are many unknowns about vaping, including what chemicals make up the vapor and how they affect physical health over the long term. Recently vaping has been in the headlines because of the possibility of it causing severe lung damage in young people. An August, 2019 study at the University of Pennsylvania showed that a single instance of vaping immediately lead to reduced vascular function: https://www.sciencedaily.com/releases/2019/08/190820101601.htm .  I am glad you have decided to seek our help to break free! It isn't easy – but it IS doable!

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.”   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.

 You did not mention if you are using a quit aid, so I will give you my opinion on the options. 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.

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

[maryfreecig]

Basic steps? Educate yourself on nicotine dependency. Make a plan (including a list of things you are willing to do other than vape). Get and keep and use support--Ex is here for you 365. Set a quit time or specific date that makes sense to you once you have decided to quit. Continue to learn about addiction, keep working on your plan even if it is just to review. Test drive quitting by delaying smoking or by not picking up a smoke at a strong trigger point. Trust that you can quit--just like all who have already done so. 

Quitting is about changing behavior especially at first. You learn to deal with urges by not smoking and by seeking support. Eventually, you and most of us find that we need to change our thinking about smoking, but first it is so important to change behavior and that takes a one day at a time approach. Don't worry about tomorrow, next week, next month etc. Learn to deal with urges or problem thinking regarding smoking one day at a time.

This community of quitters is here for you. Feel free to blog, comment, read, learn whenever you wish! Thanks for posting a great question.