It is not easy to quit vaping, but having a plan in place will increase your chances of quitting successfully. Most e-cigarettes, such as JUUL products, contain nicotine, which is highly addictive. Coping with the cravings from nicotine withdrawal is one of the biggest challenges to quitting vaping. If you are considering quitting JUUL or other e-cigarettes, here are five tips on how to quit vaping for good so you can live your life vape-free.
Top Quit Vaping Tips
Tip #1: Set a Quit Vaping Date
You need to set a realistic date for when you will be ready to quit vaping. Your quit date should not be too far away, ideally within the next fourteen days so you have time to prepare, but not enough time to change your mind. As your quite date approaches, you will be preparing your mind and environment to begin your quit journey. Mark your vaping quit date on your calendar and set a reminder of your phone.
Tip #2: Identify Your Vaping Triggers
Triggers are the things that cause you to want to vape. They might include certain people, feelings, places or situations that cause you to reach for an e-cigarette. Knowing your vaping triggers and how they influence your behaviors is important so you can avoid these situations, particularly in the early stages of your quit. Make a list of all of your vaping triggers and how you plan to plan to cope with each one. For example, you may wish to avoid people or places for a while where you typically vape, and think about what you will say to someone if they offer you a vape.
Tip #3: Plan to Deal with Nicotine Withdrawal
Nicotine withdrawal from vaping cessation effects everyone differently, but the good news is there are many ways to deal with the symptoms and your cravings will fade over time. Before your quit vaping date, you should have a plan in place to deal with nicotine withdrawal. Many people find using a nicotine replacement therapy (NRT) product, such as nicotine gum, patches or lozenges help keep cravings under control until they pass. You will also want drink plenty of water to stay hydrated and help ease withdrawal symptoms such as headaches, sweating, hunger and fatigue. Keeping healthy snacks nearby, such as carrots or raw nuts will help keep your hands and mouth busy.
Tip #4: Get Social and Professional Support
You don’t have to quit vaping alone. Surrounding yourself with supportive friends, family and co-workers can help keep you on track and stay motivated during your quit journey. Let people know you are quitting vaping and how they can best support you to avoid e-cigarettes. Consider seeking professional support as well. Talking to a doctor about how to quit vaping can also point you to additional tips, resources and medications such as Varenicline (brand name Chantix). You can also call the free national quitline 1-800-QUIT-NOW to speak with a tobacco cessation counselor or chat online with a specialist from the National Cancer Institute LiveHelp service.
Tip #5: Picture Yourself Vape-Free
While e-cigarettes may play an significant part in your life today, it is important to envision yourself living vape-free in the future. Making the decision to quit vaping is the first step, however, you will also need to make a mental shift to start thinking of yourself as a “non-vaper”. Who do you want to be in the future compared with who you are now? How else will your life be different once you quit vaping? Make a list of all of the positive changes you foresee for yourself after your quit date, which will help motivate you, and check back on this list from time to time to see how you’re doing.
Lastly, if you also smoke while you vape (dual use), now is a great time to quit tobacco completely. Consider using a smartphone app to quit smoking and vaping so you can track your progress. Remember, nicotine addiction may take several attempts before you kick the habit completely. If you slip, forgive yourself and plan to try again. Quitting tobacco can be done, and each quit attempt brings you closer to living healthier and having more control in your life.