Hello! I am new to this community and could use some advice. I'm terribly addicted to vaping. I've tried stopping multiple times but cold turkey is almost impossible. That's why I joined this community. I know vaping is different than cigarettes as I can vape literally anywhere. I vape as soon as I wake up until I go to sleep. I'm currently JUULing which I know is one of the worst vapes to quit. Being so young I'm finally at a point where I don't want my health and lungs to be at risk and I feel like I am truly ready. Something else about me is I'm ADD and have an addictive personality, as I moved away from more dangerous addictions I still manifested them into things like vaping. I also want to improve giving more time to myself. I know when quitting you shouldn't do it alone, but I almost never give myself alone time and am constantly talking to people in what I feel is in excess.
If anyone else has successfully quit vaping (advice from any smokers is appreciated as well) what are some of the things that have helped you most? And are there any skills or distractions that can help with my constantly racing mind?
WAY TO GO!
Welcome to our community!
You have come to the right place. There are people here who have just started to break free from nicotine addiction, and there are those of us who have been quit awhile, like me at 8 years in July, who want to help others. We can provide support, education, tips on preparation and planning and advice to help you along what is, at times, a difficult road to recovery. You just need to supply the commitment not to vape again NO MATTER WHAT.
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 vaping 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.” 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-instead-of-smoke
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