How to Quit

BREAK FREE

WHAT ARE THE Key STEPS TO HELPing YOU QUIT?

Step 1: Know why your quitting

Think about whats important to you in your life. Is vaping getting in the way of that and your goals? If you need help try answering these self assessment questions.

Is vaping affecting my health?
Is vaping controlling my life?
How does vaping affect the way I think and feel?
How does vaping affect my relationships with my friends, parents, boyfriend/girlfriend, or other people important to me?
How does vaping or thinking about vaping interfere with my schoolwork or grades?

6. Are there activities that I used to enjoy that I don’t enjoy anymore because of vaping?

7. Am I spending a lot of money to keep vaping?

8. What am I looking forward to the most after quitting?

Step 2: Quit all tobacco products

If you are using multiple tobacco products along side vaping, then quitting all tobacco products is the best option. Quitting all products including vapes simultaneously can often be overwhelming, so quitting others before quitting vaping is much easier.

step 3: Commit to your quit

The first step to commitment is choosing a date. Circle the date on your calendar in bold and be prepared. Some tips for quitting are:

Give yourself time to get ready.

Getting ready can give you the time and skills to stay quit.

Don't put it off for too long.

Put it out no more than a week or two away so you don't have enough time to change your mind or feel less motivated to quit.

Set yourself up for success.

Make sure to choose a date that you won't have a large amount of stress on. For example, the day before a big exam would not be a great idea.

To prepare:

Once you have chosen your date, to prepare, make a quit plan https://teen.smokefree.gov/quit-plan

To ensure you are ready to stay on track and make sure you always have somewhere to look and see your motivation.

step 4: Know the challenges

The first few weeks of quitting are almost always the hardest, but if you take it one day at a time, and if you prepare well and know the challenges ahead of you it can get easier, so here are some tips:

Resist temptations:

This one may seem obvious, but avoiding tempting situations is a very strong way to resist temtations. If you don't have a choice, then imagine yourself in those situations, to make sure you can handle those situations. Also you can take a temporary break from those friends, to seperate from them and clear your mind more, so if they did offer you a vape while you were quitting, you would be able to say no.

Learn your triggers:

Certain people, places and feeling, and situations can cause you to think of vaping or even make you have to star over again. That's why it is important to know your triggers, so you can avoid those situations, when your getting through your first 2 weeks.

Prepare for cravings and withdrawals:

Because your body can't tell the difference between dreaming and reality, if you think about how you will deal with these symptoms ahead of time, you will be more capable of dealing with them when you go for it, and you will have strategies and tools to pull out with times get tough.

Step 5: Imagine Your Vape-Free Self

While difficult to imagine yourself vape free, it is a vital step in quiting vaping. If you can get used to the new vape-free person you have become, the first few weeks and the rest of your journey become much easier. Here are some ideas to help you quit:

Focus on the positive:

Write a list down of all the things you enjoy about yourself, and things you like to do that do not include vaping, and put it in your bedroom, or on your phone in a place you can always see it. This is important, because it will help you stay strong and know that vaping does not define you.

Make the mental shift:

Categorize yourself as a non vaper, and it will be easier to imagine yourself, because you have shifted your mindset.

Picture the future you that you want to be:

Think about what is different between you now and that vision, and how vaping is getting in the way of your best self. This answer can help you stay motivated on the difficult journey ahead.

Step 6: Build your team

Surrounding yourself with the right people is key to stopping your addiction. When you spend time with people who support you, it is easier to quit because of the fact that there are people counting on you and people who want to see you get better.

Ask for help
- You do not have to do it alone. Talking to people and asking for their help ensures that you will have the support you need for your journey.
Be specific
- Tell your support line what you need. Whether it is soft, or tough, make sure they know what you need and how often. Also tell them on a day to day basis exactly how you are feeling that day.
Say Thank-you
- A small thank you goes a long way, and encourages your friends and family to do more. Also, research shows that thanking others improves your own physical health, mental health and self esteem.
Support others
- Support is a two way street, so also make sure to check in with others about how they are feeling, and if they need anything.

Talk to a doctor:

Talking to a healthcare professional about how to quit vaping can be a really nice tool to help you truly understand the road to take, because research shows we hear and learn better from people instead of text.

Talk to a tobacco cessation counselor

Get free, personalized support from an expert. Call 1-800-QUIT-NOW or 1-877-44U-QUIT to talk with a tobacco cessation counselor. You can also chat online using the National Cancer Institute’s LiveHelp service.

Dealing with people who don't get it:

This can be especially hard and demoralizing that people you love, respect, or are your peers are not supporting you in what you want to do, and what you know is right in your heart. However, there are some tips to dealing with these types of people.

Distance yourself
You may need to take a break from unsupportive people when you first quit. Let them know that you need to make quitting vaping your priority right now.
Re cite your reasons
- Remind yourself why you are quitting and why being vape-free is important to you.
Ask them to respect your decision
- Not everyone will know how to be supportive, and that’s okay. Ask them not to vape around you or offer you to use their vape.
Lean on positive people.
- Spend time with people who make you feel good about your decision and who want you to quit.