I’m trying to quit my JUUL finally! What are some tips on how to train my brain to NOT reach for it all of the time?
Welcome to our community!
When you quit, you need to smash and throw away ALL Juul supplies, including any extras! That way, there is nothing for which to reach! If you prepare and get your tools ready to deal with the autopilot vaping, eventually you will retrain your brain to do something else in the short term, and not think about it at all in the long term. It will take effort on your part, but you CAN get to that good place!
You will need to substitute “vape” or “device” as you do the reading I will recommend. Research suggests nicotine may be as addictive as heroin and cocaine. Because vaping is available to you most anywhere, anytime, I believe it might be more difficult from which to break free than regular tobacco products - but it CAN be done!
I recommend that you educate yourself on what nicotine does to your body and mind To that end, I suggest Allen Carr's “The Easy Way to Stop Smoking.” . Vaping was not a concern when this was written, so you will need to sub “vape”as necessary. This is an easy and entertaining read which can be found online or at your local library. If you do nothing else to get ready for your quit, please do give this a read. Here is a video to inform you further about nicotine addiction: https://www.youtube.com/watch?v=IpWMgPHn0Lo&feature=youtu.be.
Considering vaping to be “safe” is far from a given - there is much research to be done. What we know is that vaping raises your blood pressure and spikes your adrenaline, which increases your heart rate and the likelihood of having a heart attack. There are many unknowns about vaping, including what chemicals make up the vapor and how they affect physical health over the long term. Recently vaping has been in the headlines because of the possibility of it causing severe lung damage in young people. An August, 2019 study at the University of Pennsylvania showed that a single instance of vaping immediately lead to reduced vascular function: https://www.sciencedaily.com/releases/2019/08/190820101601.htm
Nicotine addiction is nicotine addiction - no matter the delivery device - and how to beat any of them is about the same. Every time you read :"cigarette" in the information I will give you, just sub "Juul" or “vape,” or “device.” The one thing different I would recommend is that you first start to reduce the nicotine content of the pods. I understand you can't do that with the Juul, so you might want to do the step down with another product, or skip this part of the process altogether. If you choose to gradually reduce the nicotine, start with a lesser amount in, like, one in every four, then three, etc. until you are only using the smallest amount, or reduce the amount of nicotine in the pods over time. That way the physical withdrawal should be more manageable. You might find useful information, as well, here: https://truthinitiative.org/research-resources/quitting-smoking-vaping/quitting-e-cigarettes.
After you have completed the recommended reading, it will be time to make an informed choice of the quit aid, if any, you will use. If you go that route, I personally recommend the aids that don't let the addict control the dose such as the available prescription drugs or the patch. If used properly, gum, lozenges and inhalers are fine, but they need to be used only as a last resort after you have tried to delay and distract. I have seen folks become addicted to them if they substitute them for every cigarette they used to smoke - just trading one addiction for another. You need to start out with a plan to reduce use of them over time - which the patch does by decreasing the dose contained in them.. For the gum, you can start by cutting each piece in half, then in quarters, then sub regular gum of the same flavor in between, adding more and more regular gum. For the lozenge, you need to start subbing a mint in between to begin, increasing the number of them over time.
It will be informative if you do the tracking and separation exercises recommended here on the site. As you track each device use, note its importance, and what you might do instead. Put each use off just a little to prove that you don't NEED a puff just because you think you do
The idea is to change up your routines so the vaping associations are reduced. Drink your coffee with your OTHER hand in a place different from where you vaped. Maybe switch to tea for a bit. If you always had that first puff with your coffee, try putting your tennies on right out of bed, going for a quick walk, then taking your shower and THEN your coffee! Rearrange the furniture in the areas you used to vape so the view is different. Take a different route when you are out and about so you aren't driving by your vaping supply shop. Take a quick walk at break time instead of vaping.
You need to distract yourself through any craves. You can take a bite out of a lemon (yup - rind and all), put your head in the freezer and take a deep breath of cold air, do a few jumping jacks, go for a brisk walk or march in place, play a computer game. Keep a cold bottle of water with you from which to sip. Don't let that vaping thought rattle around in your brain unchallenged. Sometimes you need to quit a minute or an hour at a time. You will need to be disciplined in the early days to distract yourself when a crave hits. Get busy! Here is a link to a list of things to do instead of vape if you need some fresh ideas: https://excommunity.becomeanex.org/blogs/Youngatheart.7.4.12-blog/2013/02/25/100-things-to-do-instead-of-smoke
The conversation in your head in response to the "I want to vape" thought needs to be, "Well, since I have decided not to do that anymore, what shall I do instead for the three minutes this crave will last?" Then DO it. You will need to put some effort into this in the early days, but it gets easier and easier to do.
Stay close to us here and ask questions when you have them and for support when you need it. We will be with you every step of the way!
I did it, and wrote about it here: How to Quit JUUL (or vaping in general)
You can do it if you're willing!
Pay attention to Youngatheart.7.4.12 & AnnetteMM Do the reading and get rid of all of your equipment so if you DO reach for it, nothing is there. Drink lots of water, figure out what your triggers are & PLAN for what you will do INSTEAD of vaping/smoking. This is a one day at a time journey, sometimes it is one FEELING at a time. Stay close to the site. We ALL want you to succeed.
I'm quitting smoking and I played games on my phone especially in the first few weeks. I had a matching game from a stop smoking app that was quick and then Soduko when I had more time or was having an intense craving. These gave my hands something to do, and required me to use my brain, to get it off the craving thought. I think distraction until you break the habit is the best approach. Glad you are here!
Welcome to the EX community,. You have come to the right place for support. Quitting can be very challenging but it is doable. It is going to require discipline and commitment It is suggested that you wean yourself from the vape by reducing the amount of mgs and times that you vape. Tell yourself to wait a little longer. Gradually use less to break away from it. It really takes the commitment never to touch it again no matter how bad you feel because it gets better in time. You have to go through withdrawal-like any other drug. To make it easier you have to find distractions that you may enjoy other than vaping. 101 Things to Do Instead of Smoke It takes about 3 days for most of the nicotine to be out of your body but the mental adjustment makes take longer. You have to be willing to do whatever is necessary I got this info from another blog on site. How To Stop Juuling: 18 Stories From People Who Tried To Quit Using Juul . Feel free to search any topic (magnifying glass top right corner and to get help maneuvering the sites start here. Community Help
Welcome to the Ex. You've already gotten great advice. There are many vaper's here now, so you're in good company. Create your quit plan and move forward to success. Reach out if you need support.
Tomorrow is your quit date. Are you ready?
Don't have it around...ever! Don't go in the store where you buy it for a while.
I've learned, if it's not there, you won't use it.
Checking in, have you been preparing mentally? Stay close to the site and as zaxa11 says, NEVER, EVER have it around. Then when you reach for it, you will come up empty. PLAN ahead for what you will do INSTEAD of vaping.
Retrieving data ...