Quitting tobacco is one of the most popular and challenging goals people set for themselves. Although quitting vaping is similar, it is not 100% the same as quitting traditional tobacco products.
Follow these six steps to help quit vaping:
1. Remember why you want to quit. Maybe you are worried about the news on vaping or you want to break the tie to nicotine or protect your health. Keep that reason in your back pocket at all times. Literally. Make your reason the background on your phone or keep a note in your pocket – personal motivation is powerful when quitting.
2. Identify triggers. When you try to quit, certain places like the bar or having your buddies vaping around you may make you want to join in. Make
a plan to avoid triggers as much as possible and find replacement activities for the times you used to vape.
3. Fight cravings like a pro. Some vape products have more nicotine than traditional cigarettes. Know exactly how to fight nicotine cravings so when you feel one coming on, you can hit the gym, grab some lemon water or call a friend to redirect your attention.
4. Talk to your support system. The people who care about you want to see you succeed. Share how you are feeling with them throughout the process. Share these tips on how your friends or family can support you during your quit.
5. Quit together. Quitting may not seem like the “cool thing” to do, but as the dangers of vaping become more clear, it’s possible your buddy wants to quit, too. Show your strength by asking them to quit with you and let them know it’s easier to quit together.
6. Celebrate accomplishments. Every milestone is important during your quit journey – start with conquering those first 24 hours vape-free. Celebrate these moments because it will help you fight cravings and stress.
How to support someone when they ditch tobacco:
Quitting tobacco can be rough. There will be difficult moments and you can be there for your friend to help them avoid a slip-up or relapse.
· Congratulate them on their hard work and help them develop a reward system. Rewards aren’t just for the big milestones—they’re also for making it past everyday obstacles.
· Suggest social activities that are tobacco free and won’t remind them of tobacco. Plan to get together at places where tobacco cannot be used.
· Plan a workout or other physical activity together. Activity can limit weight gain and help navigate cravings.
· Help them find healthy distractions when they have cravings. Keep low-calorie snacks on hand or offer to go for a quick walk.
· Be available to talk. Be there to talk about challenges, text about cravings or encourage them to use a live chat coach or texting program.
· Be there for the long haul. Show them you still care and support them, even if they are moody, agitated or discouraged. Changing an addictive behavior is a long and complicated process and a slip or relapse is not a sign of failure.
Being a supportive friend, family member or co-worker can make a big difference for someone trying to quit tobacco.
For more information about trying to escape the vape or tobacco cessation, contact Tinker Health Promotion Manager Laura Crowder at 734-6575.
Additional resources include the Department of Defense official website for smoking cessation, YouCanQuit2 at https://www.ycq2.org/ and the Oklahoma Tobacco Hotline, 1-800-784-8669.