While many people are successful in using traditional e-cigarettes to smoke traditional cigarettes, vaping is not always a springboard from smoking to cessation. Research shows that up to 90 percent of smokers can not stop after one year of vaporising.
That's because e-cigarettes are addictive: a "Juulpod" delivers as much nicotine as a pack of cigarettes, and it's just as difficult to stop.
"Both smoking methods involve nicotine, which is the addictive component," Dr. Lawrence Weinstein, chief physician of the American Addiction Centers, told CNET. "Inhaling nicotine increases dopamine production regardless of the vial used, and the rise and fall in dopamine levels are motivating individuals to smoke."
If you're trying to stop some form of nicotine, implement these seven nicotine cessation tips.
. 1 Make a support group or seek professional support.
If you want to avoid nicotine, you should first make others aware of your goal and set up a support group, even if it's just a person. While some behavioral research suggests that keeping your goals is the best way for you to achieve them, this is not for addiction.
When it comes to addiction, you should have a supportive group of people who can hold you accountable and on the right track. If you share your intentions, you can also share and celebrate your future progress. This can serve as further motivation for a complete demolition.
Speaking to an expert might be what you need to finally terminate. While you may not find a rehab center in your area that only deals with nicotine addiction, most alcohol and drug rehab centers are equipped to treat nicotine addiction. Try an outpatient consultation that includes cognitive-behavioral therapy and motivational interviewing to achieve a more personalized approach.
You can also use a free, confidential text or phone number to talk to an expert about addiction. The National Institutes of Health provide both a phone number and an online chat system, and provide resources specifically for men, women, youth, military veterans and senior citizens to complete.
Truth Initiative, a non-profit organization committed to stopping tobacco and nicotine use, offers an SMS system specifically designed to end the use of e-cigarettes.
While many call lines work as "smoking cessation hotlines" or call themselves "smoking cessation hotlines", you should keep in mind that the trained experts on the other side of the line also help with the use of e-cigarettes.
. 2 Research Health Risks
Knowing the health risks of nicotine may be enough to stop Juuling for good.
Nicotine, the main constituent of Juuls and all e-cigarettes, stimulates a range of adrenaline-induced body reactions, including excessive glucose release and an increase in heart rate, respiratory rate and blood pressure. Therefore, people who smoke or smoke feel the familiar onslaught of alertness and happiness. In addition to the fact that nicotine in your body causes crazy reactions, it is associated with a long and questionable list of side effects, including an increased risk of blood clots, hardening of the arteries, gastric ulcers, irregular heartbeat and lung cramps. More recently, scientists have found that steaming can increase your risk of heart disease by damaging the cells that line your blood vessels.
For children and adolescents who smoke or smoke, nicotine can inhibit and alter brain development. In particular, the use of nicotine, according to Weinstein, can damage the prefrontal cortex, the area of the brain responsible for decision-making, logic and personality traits.
. 3 If weaning does not work, try a cold turkey.
Nicotine patches, lozenges, gums, and other products may help some people to stop, but not everyone can successfully stop using an addictive substance.
Some companies have begun to make products that help people use nicotine-based refrigerants instead of nicotine replacement products such as nicotine gum and patches.
One such company is QuitGo, which makes a soft-tip inhaler that looks and feels like a cigarette, but delivers only air, essential oils, flavors and pyruvic acid (an organic acid that is already present in our body) , It is said to help with oral fixation, which many smokers find it difficult to overcome.
In the timelines for nicotine withdrawal, the symptoms usually peak after one to three days and then decrease over a period of three to four weeks. For some people, it is enough to know that the worst is over after just a few days to finish the cold turkey.
If that's not motivating enough for you, you can take some steps to ease the turkey's cold:
- Change your way of thinking and stop rationalizing: Never again, "a train will not harm "or similar thoughts.
- Avoid Temptation: In these first days and weeks, you do not want to be with others who smoke or use e-cigarettes. Get rid of all the nicotine products in your household, including Juul, the charger, the pads and anything else that reminds you of Juuling.
- Prepare for Deprivation: Have alternative activities when you feel strong desire. For example, prepare crunchy snacks that you can use to grab your hands and mouth, or keep an eye on your tennis shoes, so you can easily remember to get up and walk instead of being obsessed with your cravings.
- Keep someone on call: Instruct an assisting friend or family member to answer your phone calls or answer texts while you work through the first few weeks. You can also use a professional quitline.
. 4 Find Your Triggers
Habit expert Charles Duhigg, author of "The Power of Habit," suggests that habits include three critical components:
- A clue or trigger
- A routine
- A reward
The hint triggers the routine and you reap the rewards of going through the routine. To change a habit, you must first identify the triggers.
Let's say you are sugar addicted. Being at a birthday party can stimulate your everyday life, eating a piece of cake that rewards sugar content, or the various feel-good hormones and mechanisms that occur in your body when you eat sugar.
If you are addicted to nicotine, think about when and where you usually smoke or smoke. For example, you might meet up with friends after work to have a drink, and everyone drinks something.
- Your Keyword: Happy Hour.
- Your Routine: Drinking and steaming with friends while you talk about work.
- Her reward: social time and nicotine.
. 5 Surround yourself with friends and family who are not Juul or even trying to quit
While this can definitely be an effective tactic, it's often easier said than done, Dr. Kevin Gilliland, PsyD, Managing Director of the Innovation360 Addiction Clinic. How well this tactic works for you depends on how much you want to stop.
If you're determined to stop doing your best to connect with friends, colleagues, and family members who do not smoke. For example, instead of having lunch with a friend who drinks or smokes, you should have lunch with a friend who usually goes outside after dinner.
. 6 Make Your Efforts Clear To Your Friends
It's not easy to give up social activity, but your friends should support your efforts. If many people in your social environment are using juuls, you can try to take Juul breaks rather than having to puff all day long.
If you take a Juul break, you can leave the room and take the time to do something constructive: call someone you talk to, check emails, or even enjoy a fun YouTube To watch video.
. 7 Replace Juuling with another activity that makes you feel good.
The basics of behavioral change include a strong emphasis on replacement activities. Often the hardest part of stopping steaming or smoking is finding something else that feels as good as nicotine. If you find that, you will find the ticket to a life without nicotine.
Many people who used nicotine in the past found success in activities like sports, drawing or painting, singing and cleaning, but they could try just about anything.
"We are always more successful when we [replace our addictive behaviors]," Gilliland told CNET. "Think of a list of activities that will work for you … Get up and go, chew gum, text a friend, think about why you quit, if you want to be successful, you need something Invest time in you. "
. 8 Be Ready to Deal With Desire
If you are addicted to something – be it alcohol, sugar, nicotine or anything else – you will inevitably feel craving when you try to stop. Much of the successful termination is prepared to deal with this desire.
Without a plan, you can easily give in and find yourself in first place. This tip goes back to the concept of replacement activities, says Gillilan.
"Do not just sit down and watch your thoughts on the use of [your Juul] pass," he told CNET. "Again, you want a lot of options: go for a walk, do some yoga poses, call a friend, talk to a colleague about a project, chew some bubble gum, think about your progress and how long it's been has stopped, call or write to a friend who also stopped or stopped. "
How To Stay Motivated And Engaged
Even if you change your environment, the routines that you associate with Juuling change and become Prepare a plan for dealing with cravings, you will probably still be faced with withdrawal symptoms, especially if you have Juuling for a while.
While withdrawal symptoms – such as fatigue, headache, irritability, anxiety, mental fog – can hardly be described as enjoyable, they are only temporary and the new rewards of non-juvenile will far exceed a nicotine high.
Imagine the rewards of having withdrawal symptoms:
- The feeling of breathing clean and enjoying fresh air
- Stimulating new, healthier habits that replaced Juuling, such as Concentrate focus on productive tasks such as drawing or cooking.
- Extra money to save or for your newly discovered hobbies.
Also, make sure your support system stays stable throughout the termination process. Only a supportive friend or family member can make the biggest difference to your ultimate success.
Above all, do not give up, just because a tactic did not work for you, Gilliland told CNET, "Be curious about what works for you and what makes it harder."
The information contained in this article is for educational and informational purposes only and is not intended to be considered as health or medical advice. Always consult a doctor or other qualified healthcare provider if you have questions about a disease or health goals.