As of 2023, approximately 8.3% of adults in Great Britain use e-cigarettes. [1] It’s become increasingly popular over the past decade, especially among young adults.
However, many people are now looking to quit due to the potential health risks and the desire for a healthier lifestyle. At Vavista, we want to support you in making positive changes.
Here’s a comprehensive guide on how to stop vaping.
1. Understand Your Motivation
The first step in quitting vaping is understanding why you want to quit. Whether it’s for health reasons, financial savings, or to set a positive example for your loved ones, having a clear motivation can help you stay committed. Reflect on your reasons and write them down to remind yourself during challenging times. People who write down their goals are 42% more likely to achieve them. [2]
2. Set a Quit Date
Choosing a specific date to quit can help you mentally prepare for the change. According to statistics, setting a specific date for achieving a goal increases the chances of success by 30%. [3]
Pick a date within the next two weeks to give yourself enough time to get ready. Mark it on your calendar so you can make a commitment to yourself to stick to it.
3. Identify Your ‘Triggers’
‘Triggers’ are situations, people, or emotions that make you want to vape. Common triggers include stress, social situations, or even certain times of the day. Identifying your triggers can help you develop strategies to avoid them or cope with them. For example, if stress is a trigger, consider practicing relaxation techniques like deep breathing or meditation. Check out this blog on Stress Management for some more tips.
4. Develop a Plan
Having a plan in place can increase your chances of success. Here are some steps to consider:
- Remove All Vaping Products: Get rid of all vaping devices, e-liquids, and accessories from your home, car, and workplace. That way you won’t be tempted to reach for them. Out of sight, out of mind!
- Find Alternatives: Stock up on sugar-free gum, mints, or healthy snacks to keep your mouth busy. You could even get a fidget toy or a vaping necklace to help you you’re your hands and mouth occupied.
A vape necklace is a hollow tube shaped like a vape, so you just inhale air, but it mimics the action enough that you can trick your brain into feeling calm and satisfied.
Consider using nicotine replacement therapies (NRT) like patches, lozenges, or gum to help manage cravings.
- Seek Support: Tell your friends, family, and colleagues about your decision to quit. Their encouragement can provide valuable support. You might also consider joining a support group on social media or in person. If you are truly struggling, go to your doctor or seek help from a professional therapist or counsellor.
5. Manage Cravings
Cravings are a normal part of quitting, but they can be managed. Here are some tips:
- Distract Yourself: Engage in activities that keep your mind and hands busy, such as exercising, reading, or other fun hobbies.
- Stay Hydrated: Drinking water can help reduce cravings by keeping your hands and mouth busy and it’s great for your overall health.
- Practice Mindfulness: Techniques like deep breathing, meditation, or yoga can help you stay calm and focused.
6. Stay Positive
Quitting vaping is a journey, and it’s important to stay positive and patient with yourself. Celebrate your successes, no matter how small, and don’t be too hard on yourself if you slip up. Remember, many people need several attempts to quit for good.
Quitting vaping is a significant step towards a healthier life. Remember, every day without vaping is a victory for your health and well-being.
If you found this article interesting, check out Healing Powers of Green For Your Mental Health | Vavista.
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