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How to Quit Vaping: A Practical Guide
There have been stories of serious lung ailments caused by vaping, which may cause you to reconsider starting the habit.
Maybe you're concerned about the additional health risks connected with vaping and wish to steer clear of them.
No matter your motivation, we provide the tools you need to finally kick the habit.
Find out What's Making you Want to Give up
If you haven't already, give yourself time to reflect on why you want to stop. The first step is always the most difficult. If you can isolate these causes, you'll have a better shot at achieving your goals.
Concern over vaping's potential health repercussions may be a significant factor in people wanting to stop. Due to the novelty of electronic cigarettes, researchers have yet to establish their short- and long-term consequences on human health.
Nevertheless, studies so far have connected e-cigarette chemicals to the following −
Pulmonary and respiratory problems
Internal organ malfunction
Besides improving your health, you may wish to consider the following −
The amount of money you'll save after you give up smoking
Prevention of Secondhand Vapor Exposure for Family and Pets
Relief from anxiety when you can't vape, like on a flight.
It doesn't matter why you decide to leave; either way, it's OK. Finding out what is most important to you is the key.
Time Your Actions Appropriately
Picking a quit date (if you're going cold turkey) is the next step after deciding why you want to stop smoking.
Quitting is difficult, so choose a day when your life won't be stressful. Hence, there may be better choices than starting during finals week or just before your yearly review.
Nonetheless, one can only sometimes foresee when their schedule will become hectic or challenging.
You may begin your withdrawal at any moment after deciding to stop. Consider that you may want additional assistance at times of high pressure. That's very typical, so you shouldn't feel bad about it.
Picking a particular day might be helpful for specific individuals. If your birthday or another special day is coming up, quitting on or around that day might provide an extra layer of significance.
Is it Best to Stop all at Once or to cut Down Gradually?
Some individuals may find it easiest to quit vaping if they go "cold turkey" or stop using nicotine replacement therapy.
An examination of 697 smokers found that those who stopped suddenly had a higher success rate at the 4-week mark than those who gradually reduced their smoking. No changes were seen between the 8-week and 6-month check-ins.
A 2019 meta-analysis of three randomized controlled studies (the "gold standard" of research) supported the idea that quitting cold turkey increases the likelihood of success compared to gradually reducing consumption.
But, for some individuals, stopping cold turkey is still the best option. If you choose this method, stay focused on the fact that you will eventually be smoke-free.
Try Nicotine Replacement Therapy
It bears reiterating that giving up an unhealthy habit may be tricky, particularly if you don't have any help. Withdrawal is another factor to consider, and it's only sometimes pleasant.
Some patients find relief with nicotine replacement treatment, which includes patches, gum, lozenges, sprays, and inhalers. These solutions provide a steady stream of nicotine, relieving withdrawal symptoms without the jitters associated with smoking or vaping.
Dosage recommendations are best made by a doctor or pharmacist. When switching from cigarettes to a nicotine delivery system, you may need to start with a more significant NRT dose than you would if you had smoked tobacco cigarettes.
Recommended that you begin NRT on the same day as you stop vaping. Nevertheless, note that NRT does not address emotional vaping triggers, so it is always a good idea to speak with a therapist or seek assistance from a stop program.
Figure out What Sets you off the Most
You should also know what causes you to desire to smoke again before you try to stop. Such factors may be physiological, interpersonal, or practical.
Common triggers, while they vary from person to person, are −
Stress, boredom, and isolation are all examples of negative feelings.
Hanging out with pals, for instance, is an activity that might be linked to vaping.
Who are puffing on vapes while on break
The Social Acceptability of Vaping
Showing signs of withdrawal
While assessing your connection with a drug or attempting to make adjustments, Egel recommends keeping track of your use patterns and the emotions that cause use.
Planning for probable triggers might help you create a plan to avoid or cope with them after you've decided to stop.
For example, if you spend a lot of time with people who vape but don't plan for the temptation to vape when you're with them, you may find it more difficult to stop.
You may adopt healthier measures to deal with the feelings that make you want to use nicotine if you are aware of the emotions that cause you to do so.
Prepare Yourself for the Challenges of Withdrawal and Cravings
If you've just given up vaping, you may find that the first week (or two or three) is particularly trying.
Possible side effects include −
Changes in temperament, including heightened irritation, anxiety, and frustration
Emotional states of worry or melancholy
A rise in hunger
Cravings, or the overwhelming want to smoke again, are a common side effect of nicotine withdrawal.
Create a plan of action to handle the urge when it arises, such as −
The importance of deep breathing exercises
The attempt of a brief meditation
Getting some fresh air and changing locations
Tobacco cessation with the text message
Engaged in recreational activities, such as playing a game or completing a crossword or number puzzle
Successfully managing cravings may be aided by attending to basic bodily requirements like hunger and thirst by eating regularly and drinking enough water.
Accept That you'll Make Mistakes
Avoid berating yourself if you vape again.
Recall your progress.
Review your coping methods.
Change your habits.
Trying to wean off nicotine, even vaping, may be a real challenge. Some who have been able to kick the habit say it was worth the effort.
Keep in mind that you'll never be forced to give up. The odds of successfully quitting smoking are improved with the help of a trained expert.
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