Vaping with nicotine is addictive and can be challenging to quit or cut back on. Changing your relationship with vaping will be easier if you prepare in advance. Use the tips below to build your quit vaping plan.
1. Figure out what's motivating you.
Make a list of your reasons for making this change. For example, your goal may be to breathe more easily, improve your physical activity, or save money.
Whatever your reasons are, write them down and keep them visible at home, at work, and wherever else you spend your time. This list can help you stick to your goals when your motivation is low or when you experience a craving.
2. Set a date.
Choose a date that sets you up for success. Setting your quit date within the next two weeks will give you time to prepare, but it's not so far away that you could lose your motivation.
3. Clean your space.
Set yourself up for success by creating a vape-free space. Get rid of all the vaping products such as your vape, pods, and anything that reminds you of vaping. Consider muting or unfollowing people on social media that post a lot of vaping-related content.
4. Prepare for triggers and cravings.
Nicotine is addictive, and cravings and withdrawal symptoms are common during your first few weeks of quitting. The good news: cravings usually pass in under 5 minutes. Use the 4 Ds to help you get through them: delay, distract, drink water, and deep breathing.
Triggers are situations, people, or places that make you think of vaping and give you the urge to vape. Common triggers include coffee, driving, or work breaks. List your possible triggers and the tools you can use to handle them.
5. Build your support system.
Surrounding yourself with supportive people can make it easier to stop vaping. Tell your loved ones you are quitting vaping and ask them for support. Try to be as specific as possible with what you need; for example, if you are having a craving, who can you call to distract you? Is there a friend who can check in on you to help boost your mood if you're feeling stressed or down?
The QuitNow community is here to support you throughout your quit journey. Visit the Community Forum to connect with others.
6. Celebrate your wins.
Recognizing and celebrating accomplishments when you're quitting can boost your ability to resist stress and cravings. Give yourself credit for every win, big or small, and reward yourself for reaching your goals.
7. Go easy on yourself.
If you slip, don't beat yourself up. Tomorrow is a new day, and you can always try again.
Tips for Handling Nicotine Withdrawal:
Getting active is a tried and tested way to crush your cravings. Go for a walk or run, head to the gym, or just put on your favourite song and have a dance party!
Cravings will usually pass if you can give them a minute or two. Have a go-to distraction tool to take your mind off the craving and help it pass faster. Do a chore, play a game on your phone, or use a fidget toy to keep your hands busy.
Replace vaping with a healthy habit, like hitting 10K steps per day or drinking 8 glasses of water. Focusing on a new goal will take your mind off of vaping and keep you committed to your health.
Stress is a common trigger for vaping, but vaping won't make your stress go away. Instead of vaping, brainstorm some mental health coping tools that you can use to handle. For example, journalling, meditation or deep breathing, and talking to a friend are great ways to deal with stress.