1. Prioritize your health. One of the best ways to start quitting is to take a clear look at how vaping is affecting your life. Some questions to consider include:
How to Quit Vaping
While vaping is often marketed as a healthier choice than smoking, it comes with its own long list of risks. It’s true that vaping exposes users to fewer chemicals from burning than traditional cigarettes, but vaping still forms unhealthy nicotine addictions in kids, teens, and adults. Beyond this, the long-term effects of vaping are still unknown. That means that vaping could be causing more damage to your lungs and body than you realize.
There’s never been a better time to quit vaping. If you’re struggling to drop your habit, there are several steps to quit vaping that you can take.
5 Steps to Quit Vaping
Deciding that you need to quit is easy, but it can be hard to actually start. Here are 5 steps to help you kick the habit:
1. Prioritize your health. One of the best ways to start quitting is to take a clear look at how vaping is affecting your life. Some questions to consider include:
- Is vaping getting in the way of your daily activities?
- Do you rely on vaping to get through the day?
- Do you notice vaping affecting your health?
- Do you want to help your long-term health?
- Is vaping affecting your relationship with your partner, family, or friends?
- Are you spending too much money on vaping?
Overall, one of the best ways to quit is to take an honest look at the damage it may be causing your general health and well-being. Write down or type out a list of reasons why you want to quit. Use these as a reminder when the process gets tough.
2. Build a positive mindset. Studies show that people who believe that they have the ability to overcome their addiction had higher levels of motivation, commitment, and willpower than those who focused on the permanence of addiction. They also reported fewer set-backs and barriers to quitting.
Other studies show that people with a positive mindset may have fewer cravings, find quitting easier, and are less likely to relapse.
You can build a positive mindset through meditation, exercise, and other mindfulness activities.
3. Be prepared. Quitting vaping can be hard, but having a plan and knowing what to expect will set you up for success. Some things to keep in mind as you start your journey include:
- Triggers. People, places, emotions, or settings can remind you of vaping and cause cravings. As you quit, it’s important to learn what your triggers are and try to avoid them throughout the process.
- Cravings. As you quit, cravings and nicotine withdrawal symptoms are going to happen. Make sure to have a plan for coping with your cravings, whether it is exercise, candy, or other tools to stop smoking and vaping.
- Temptation. Make a list of the places where vaping is most accessible to you and avoid them.
4. Find Support. One of the most important steps in the quitting process is finding support. Research shows that finding a community or support group helps raise the success rate of quitting and lowers the chances of relapse. Before you take the first steps, talk to people you can count on and get their emotional support.
Another source of support is your doctor. Tell them that you want to quit vaping and ask for their advice. They will be able to offer support and resources tailored to your specific needs.
5. Don’t give up. It takes the average smoker or vaper several attempts at quitting to make a permanent change in their life. Remember, just because you failed the first time doesn’t mean you can’t succeed on your next attempt to quit. Be kind to yourself and stay positive throughout your journey. Stay committed to your long-term health.
Some positive activities to help manage your withdrawal symptoms include:
- Physical activity. Exercise is a healthy way to combat craving symptoms. The endorphin boost you earn from working out is a great alternative to the nicotine you may be craving. Find an activity that works for you, whether it’s running, yoga, or lifting weights.
- De-stress. As you learn more about yourself in the quitting process, find outlets that help you relieve stress in a more positive way. Try reading, drawing, playing a game, going for a walk, or even taking a self-care day.
- Celebrate. Don’t be afraid to celebrate milestones in your quitting journey. Celebrating will give you moments to look forward to along the way.
Show Sources
SOURCES:
Biomed Research International: “Association between Positivity and Smoking Cessation.”
BMJ Open: “Estimating the number of quit attempts it takes to quit smoking successfully in a longitudinal cohort of smokers.”
CDC: “Quick Facts on the Risks of E-cigarettes for Kids, Teens, and Young Adults.”
Journal of Smoking Cessation: “Motivational Benefits of Social Support and Behavioural Interventions for Smoking Cessation.”
Smokefree: “How to Quit Vaping.”
Substance Use & Misuse: “Addiction Mindsets and Psychological Processes of Quitting Smoking.”
Truth Initiative: “Quitting vaping? Here are 5 tips for handling nicotine withdrawal.”
Vaping Withdrawal and Detox
By The Recovery Village | Editor Thomas Christiansen
Medically Reviewed By Dr. Brooke Dulka, PHD A licensed behavioral health or medical professional on The Recovery Village Editorial Team has analyzed and confirmed every statistic, study and medical claim on this page. | Last Updated: July 28, 2022
Learn how going through withdrawal and detox can benefit people struggling with vaping-related addiction. Professional detox can help people who are ready to stop vaping.
Vaping causes physical changes in a person’s body and brain because it is addictive. Therefore, those who want to stop vaping may experience vaping withdrawal symptoms. There is help available for those who want to detox from vaping. But what exactly causes vaping withdrawal in the first place and what are the symptoms associated with it?
Article at a Glance:
There are several key points to keep in mind about vaping withdrawal and detox:
- Vaping nicotine is addictive
- Addiction causes changes in the brain
- Addiction can facilitate withdrawal symptoms
- Common withdrawal symptoms include cravings, anger, frustration, irritability, anxiety, depression, weight gain and difficulty sleeping
- You can detox from nicotine like any other drug
What Causes Vaping Withdrawal?
Vaping withdrawal is caused by your body’s desire for nicotine. Vaping nicotine physically alters your brain by acting within the brain’s reward system and causing the release of endorphins, the body’s natural pain relief system. When you are no longer supplying your brain with nicotine, the pleasure response is cut off.
Vaping Withdrawal Symptoms & Timeline
There are several symptoms associated with withdrawal from vaping, particularly when an individual has been vaping nicotine. Common vaping withdrawal symptoms associated with quitting nicotine include:
- Nicotine cravings
- Anger, frustration and irritability
- Anxiety
- Depression
- Weight gain
- Difficulty sleeping
While each person is unique in how they will deal with vaping withdrawal symptoms, there is a general timeline that vaping withdrawal follows.
Nicotine has a short half-life of about two hours. From there, the levels of nicotine in the body continue to drop for the next few days until it no longer affects the body.
Nicotine withdrawal symptoms set in between 4 and 24 hours after a person last vaped. The symptoms peak around day three of abstinence and then gradually subside over the following three to four weeks.
Coping with Vaping Withdrawal
Medical professionals have several tips for how to cope with nicotine withdrawal, including:
- Exercise
- Use distractions (when you have cravings)
- Set up your environment for success (remove temptations and reminders)
- Find stress solutions
- Celebrate accomplishments
Vaping Detox & Medications
To properly address nicotine addiction, you may want to go through vaping detox. When detoxing, consider tapering down the dose of nicotine, rather than attempting to quit cold turkey.
You can detox from vape and nicotine either at home or at a treatment center. Detoxing at a treatment center is the safest option due to the presence of medical professionals who can assist you if any adverse side effects develop.
There are also several medications that are sometimes used during the detox process. Those medications include:
- Varenicline: This drug (brand name, Chantix) can reduce cravings and block the rewarding effects of vaping.
- Bupropion: People use this drug (brand name, Zyban) as an antidepressant. Recently, it has been used to help reduce nicotine cravings.
If you or a loved one is considering seeking treatment for vaping addiction, contact The Recovery Village to speak with a representative about how professional treatment can address a substance use disorder. Take the first step toward a healthier future, call today.
Editor – Thomas Christiansen
With over a decade of content experience, Tom produces and edits research articles, news and blog posts produced for Advanced Recovery Systems. Read more
Medically Reviewed By – Dr. Brooke Dulka, PHD
Brooke Nichole Dulka is a Postdoctoral Research Associate in the Department of Psychology at the University of Wisconsin-Milwaukee. She received her PhD in Biological Psychology at the University of Tennessee in August 2018. Read more
Vaping Addiction and Nicotine Withdrawal
Nicotine is in most vapes, and it’s very addictive. Over time, your brain and body get used to having nicotine, which means you may have nicotine withdrawal symptoms when you quit vaping. Find out what you can do to help manage your withdrawal symptoms.
Nicotine Addiction
Nicotine is in most vapes, including JUUL. Nicotine is very addictive. The more you vape, the more your brain and body get used to having nicotine, and the harder it is to go without it. When you go without vaping, the nicotine level in your bloodstream drops, which may cause unpleasant feelings, physical symptoms, and strong urges to vape. This is nicotine addiction.
If you answer yes to one or more of these questions, you may be addicted to vaping.
- Do you continue to vape even though you want to stop or think it’s hurting you in some way?
- Do you feel anxious or irritable when you want to use your vape but can’t?
- Do thoughts about vaping interrupt you when you are focused on other activities?
- Do you still vape after getting in trouble with your parents or school for vaping?
- Have you ever tried to stop vaping but couldn’t?
- Do you feel like you have lost control over your vaping?
Knowing more about nicotine addiction—and recognizing that you may be addicted—will help you understand why your body feels like it does and why it sometimes feels like you can’t go a minute without thinking about vaping. Trying some of the different strategies described below will help you figure out what works best for you to manage these feelings.
If you vape other substances besides nicotine, like marijuana or other drugs, and think you may be addicted, learn more here.
Nicotine Withdrawal Symptoms
When you quit vaping, your body and brain must get used to going without nicotine. This is called nicotine withdrawal. The side effects of nicotine withdrawal can be uncomfortable and can trigger cravings for nicotine. Common nicotine withdrawal symptoms include:
- Feeling irritable, restless, or jittery
- Having headaches
- Increased sweating
- Feeling sad or down
- Feeling anxious
- Feeling tired or groggy
- Having trouble thinking clearly or concentrating
- Having trouble sleeping
- Feeling hungry
- Having intense cravings for e-cigarettes
Managing Nicotine Withdrawal
Nicotine withdrawal is different for everybody. For some people, withdrawal symptoms can make quitting hard or frustrating. The good news is that the uncomfortable feelings of withdrawal will fade over time if you stay away from vapes. The longer you go without vaping, the more your body can get used to being nicotine-free. Over time, you will gain more confidence in your ability to stay vape-free and regain control of your body and mind.
If you are bothered by symptoms of nicotine withdrawal when you quit, try out some of these strategies to help you cope:
Ask for help from a doctor or health professional. Talk to your doctor or another healthcare professional about your plans to quit. Ask how they can help you manage your withdrawal symptoms.
Stay hydrated. Drink plenty of water throughout the day. Water can help ease uncomfortable nicotine withdrawal symptoms such as headaches, sweating, hunger, and fatigue. Drinking water may also help reduce cravings.
Get your ZZZs. When you are quitting, it is common to feel tired or groggy during the day, or to have trouble sleeping at night. Make sleep a priority. Keep a consistent sleep schedule and practice good sleep habits—turn off screens at least an hour before bed, and don’t sleep with your phone in your bedroom. Getting exercise during the day can also help you relax and feel sleepier at night.
Eat healthy snacks. You may feel hungrier when you are quitting vapes. Keep a stash of healthy snacks in your backpack or locker. Crunchy snacks like carrots or raw nuts can also help combat cravings by keeping your hands and mouth busy.
Get support from friends and family. You don’t have to go through your quitting experience alone. Tell your friends and family that you’re quitting vaping, and ask for their support.
Be prepared for cravings. When you first quit vaping, you may feel strong urges to vape. It’s important to have a plan for how you’ll handle a craving when it hits—this will help you resist the urge to vape and stay vape-free.
Build your quit plan. A personalized quit plan can help you get through nicotine withdrawal as you quit vaping. Even if you already started quitting, it’s not too late.
If you smoke cigarettes or use other tobacco products besides vapes, now is a good time to quit those too. These products contain nicotine and are harmful to your health. There are free tools to help you quit. Download our quitSTART app, sign up for SmokefreeTXT, or chat with an expert online using the National Cancer Institute’s LiveHelp service.
Nicotine Withdrawal and Your Mood
As your body adjusts to life without nicotine, you may have mood swings or feel increased anxiety or sadness. If you become depressed or are having extreme sadness, do not ignore these feelings or keep them to yourself. Let someone who cares about you know how you are feeling, and talk to a doctor or another trusted healthcare professional.
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