Vaping has become increasingly popular in recent years, especially among teenagers and young adults. Many people start vaping because they believe it is less harmful than smoking cigarettes. However, vaping still exposes users to nicotine and other harmful chemicals. For those who want to quit, vaping can be just as addictive as smoking. Quitting vaping can be challenging, but it is absolutely possible. In this article, we will explore how difficult it is to quit vaping, look at the withdrawal symptoms and challenges, and provide tips and resources to help you succeed.
Is vaping addictive?
Yes, vaping is addictive. The main addictive ingredient in vape juice is nicotine. When you inhale vapor from an e-cigarette, the nicotine is absorbed into your bloodstream and enters your brain. Nicotine is a highly addictive substance that activates reward pathways and leads to cravings. Over time, your brain starts to associate vaping with feelings of pleasure. You may start needing to vape more frequently or at higher doses to get the same pleasurable effects. This makes quitting difficult when you try to break the cycle of addiction.
Many e-cigarettes contain high levels of nicotine, similar to traditional cigarettes. Some contain even more nicotine than cigarettes. This makes them extremely addictive and hard to quit. The nicotine salts used in popular Juul e-cigarettes deliver a strong dose of nicotine that can get new users hooked quickly. Other factors like the hand-to-mouth habit and inhaling/exhaling vapor also reinforce the addictive properties of vaping.
What are the withdrawal symptoms?
When you stop vaping after using nicotine regularly, you will experience unpleasant nicotine withdrawal symptoms. The severity and duration of symptoms can vary depending on how much and how frequently you vaped. But in general, common vaping withdrawal symptoms include:
- Cravings for nicotine
- Irritability
- Anxiety
- Depression
- Restlessness
- Trouble concentrating
- Increased appetite
- Weight gain
- Headaches
- Trouble sleeping
- Nausea
- Sweating
- Fatigue
Cravings for nicotine are often the most difficult symptom to overcome. You may find yourself thinking constantly about vaping or feeling tense and impatient until you take a puff. The good news is that withdrawal symptoms tend to peak within the first few days and gradually improve over the following weeks. Having a plan to get through the worst of it can help.
How long do vaping withdrawal symptoms last?
There is no fixed timeline for withdrawal, as it varies by individual. But research shows that the most intense symptoms tend to last between 3-5 days after quitting vaping. However, some people may experience cravings and other symptoms like irritability or trouble sleeping for several weeks to months after quitting.
Here is a general timeline of what to expect when you stop vaping:
- First 1-3 days: This is when withdrawal symptoms tend to peak. You may feel very strong nicotine cravings, anxiety, depression, headaches, nausea, and have trouble sleeping.
- 1 week: The worst physical symptoms start to improve. But cravings, depression, frustration, trouble concentrating and restlessness can persist.
- 2-4 weeks:Withdrawal symptoms gradually decrease in intensity. Cravings and mood swings become less frequent. But you may still have occasional strong urges to vape.
- 1-3 months: Symptoms continue improving but may pop up intermittently. Mood and cravings stabilize more as your brain and body adapt to being nicotine-free.
Having support, using nicotine replacements as needed, and staying patient through the withdrawal period can help you successfully quit vaping for good.
What factors make quitting vaping difficult?
While the nicotine addiction itself makes quitting hard, there are also some other factors that can sabotage efforts to stop vaping:
- Easy access to vapes: Having a vape device ready at hand makes it much easier to give into cravings. Some people may unconsciously reach for their vape out of habit. Accessibility prompts more frequent use.
- Smoking triggers: Being around other people who vape, drinking alcohol, experiencing stress, or being in situations where you used to vape can all trigger intense cravings.
- Withdrawal symptoms: Feeling tired, depressed, irritable or anxious during nicotine withdrawal can weaken resolve to remain abstinent.
- Lack of support: Attempting to quit without support from loved ones, resources or health professionals can be exponentially harder.
- Misconceptions: Believing that vaping is harmless or less addictive than smoking can undermine motivations to quit.
- Flavored e-liquid: Tasty flavors like fruit, candy or dessert foods make vaping more appealing and harder to give up.
Being aware of these obstacles and taking steps to address them will help your chances of successfully quitting vaping for good. Do not get discouraged if you experience setbacks. It often takes several tries to fully quit.
How can you cope with vaping withdrawal symptoms?
There are some effective strategies to help you push through the withdrawal period with less suffering:
- Try nicotine replacement therapy (NRT): Using nicotine patches, gum, lozenges or inhalers can help ease cravings and control withdrawal during the early stages of quitting vaping. But NRT products should not be used indefinitely.
- Stay hydrated: Drink plenty of water to help flush out toxins and nicotine from your body.
- Get physical: Light exercise can help distract you from cravings and boost your mood. Even going for a short walk when cravings hit can make a difference.
- Try relaxation techniques: Deep breathing, meditation and yoga are great ways to lower stress and anxiety during withdrawal.
- Talk to someone: Speaking to a supportive friend or joining an online vaping cessation community provides needed accountability and encouragement.
- Avoid triggers: Steer clear of situations where you would normally vape like bars, parties or being around other vapers.
- Distract yourself: Find new hobbies and activities to distract from thoughts of vaping like reading, puzzles or playing games.
- Consider medications: Talk to your doctor about using medications to help minimize withdrawal symptoms like headaches, anxiety and depression.
Having go-to coping strategies planned in advance makes getting through withdrawal much more doable. Do not be afraid to reach out for help. Counseling, quit-vaping programs and support groups can boost your chances of success.
How many people successfully quit vaping?
It is difficult to provide exact statistics on vaping cessation success rates, since vaping is a relatively new trend. Rates also depend on age group and how ingrained the vaping habit is. But below is a look at some survey data on the percentages of vapers who have tried and succeeded in quitting:
- A 2016 Truth Initiative study of 18-24 year olds found that 60% had tried to quit vaping, but less than 30% reported succeeding.
- A study in the Addictive Behaviors journal followed vapers over 1 year. Only 20% of the sample were able to quit completely long-term.
- A Mayo Clinic Nicotine Dependence Center study found that only 12% of young adult vapers were able to quit after a vaping cessation program.
- An analysis in the Nicotine & Tobacco Research journal estimated an overall real-world vaping cessation success rate of around 7.9%.
So while the majority of vapers express a desire to quit, long-term quit success rates are fairly low. Withdrawing from a strong nicotine addiction and breaking ingrained habits can be very difficult without sufficient support. But developing a solid quit plan and using available resources can greatly improve your chances of quitting vaping for good.
Tips to help you quit vaping
Quitting vaping takes determination and commitment. Here are some top tips to help you end your nicotine vaping habit for good:
- Set a quit date – Choose a specific day 1-2 weeks out to put a plan in place and prepare yourself mentally.
- Tell friends and family – Share your quit plan and ask loved ones for support through the transition.
- Remove vaping paraphernalia – Get rid of all e-cigarettes, vape juice, batteries and other related items so they aren’t tempting you.
- Identify your triggers – Notice your hardest situations like social events, work breaks, driving, or alcohol use and plan alternatives.
- Change your routines – Avoid places and activities associated with vaping, and find new habits to break old patterns.
- Manage stress and emotions – Withdrawal can peak stress and mood swings. Exercise, meditate, journal, or speak to a counselor.
- Consider nicotine replacement – Use patches, gum, or lozenges to help minimize intense nicotine cravings.
- Join a support group – Connect with others trying to quit vaping to share tips and encouragement.
- Start a reward system – Celebrate smoke-free milestones by treating yourself to something you enjoy.
- Be persistent – It may take multiple serious tries to fully quit. Each attempt brings you closer to freedom from nicotine.
Following proven techniques, being patient with yourself, and accessing resources can help make quitting vaping more manageable. You can break free from nicotine dependence even if it takes some work. The health benefits are well worth it.
How to help someone quit vaping
If someone you care about is trying to quit vaping, there are some great ways you can provide support:
- Ask how you can help and offer encouragement.
- Remind them why they wanted to quit in the first place.
- Spend time together doing enjoyable nicotine-free activities.
- Celebrate milestones and successes with them.
- Listen without judgment when they share struggles.
- Provide positive reinforcement for their efforts.
- Refrain from vaping around them.
- Join them in lifestyle changes like exercise that aid quitting.
- Show patience and understanding as they go through withdrawal.
- Recommend resources like quit-smoking apps and support groups.
Quitting vaping is much more doable with an encouraging support network. Even small gestures of positivity from friends and family can empower someone to stick with their commitment to quit.
Resources to help you quit vaping
You do not have to quit vaping all on your own. Take advantage of the many great resources available, like:
- Smokefree.gov – Tips, tools, phone/text support, and QuitGuide app.
- Truth Initiative – BecomeAnEx community, online programs and text support.
- American Lung Association – Classes, tools and helplines available in all states.
- This Is Quitting – Free text message quit vaping program for teens & young adults.
- National Cancer Institute – Information, support resources and smoking cessation centers.
- American Cancer Society – Tips, online community and nicotine replacement discounts.
- Counseling/Support Groups – Available in most communities to provide personalized help.
These science-backed resources have aided thousands in successfully kicking their nicotine vaping habits for good. Do not be afraid to reach out to them as another layer of support in your vaping cessation journey.
Health benefits of quitting vaping
While vaping may seem safer than smoking, it still puts your health at risk. When you quit, the benefits start almost immediately:
- Improved lung and heart health
- Better blood circulation
- Lower cancer risk
- Reduced respiratory issues
- Healthier skin
- Stronger immune system
- Enhanced sense of taste and smell
- Increased energy and endurance
- Lower nicotine tolerance
- Money saved each week/month
The toxins and chemicals in vape juice and vapor irritate your lungs and cardiovascular system. By quitting, you allow your body to heal and reverse some of the damage caused by vaping. You will breathe easier, have more energy and reduce your likelihood of severe health conditions like popcorn lung.
In the long run, ending your nicotine vaping habit protects nearly every part of your physical wellbeing. Isn’t your health worth the effort it will take to quit?
Conclusion
Quitting vaping can certainly be challenging due to the stubborn grip of nicotine addiction. But through commitment to a comprehensive quit plan, accessing support resources, and pushing through temporary withdrawal symptoms, you can successfully quit. Arm yourself with proven strategies, be patient and persistent through setbacks, and realize that each effort brings you closer to freedom from nicotine dependence. The substantial rewards to your health, time and finances make beating your vaping habit well worth all the effort required. You can take back control of your health, one step at a time.