EXIT the Vaping Experience


EXIT the VAPING EXPERIENCE


EXIT the VAPING EXPERIENCE

Look forward to these benefits of living vape-free. Great reasons to quit vaping!

You're in Control

Nicotine in vapes is addictive. Your vape use may feel out of control and it may feel hard to stop using. Get information and support to help you live free from this addiction.

Brain Boost

Nicotine in vapes can harm your brain as it grows (teens and young adults). It can cause problems with thinking, learning, remembering and manging emotions.

Wellness Zone

Health issues linked to vaping include: throat and mouth irritation, headaches, cough, nausea, and shortness of breath. You want to feel great! Stay vape-free!

  • In addition to nicotine, vaping liquids often have glycerol, propylene glycol, and flavoring chemicals.  The long-term risks of inhaling them are still unknown.
  • When propylene glycol is heated in a vape device, it can turn into toxic chemicals that are linked to cancer and can damage your airways and lungs.
  • Nicotine is a stimulating drug, and it can have some serious effects on your body.
  • It raises your blood pressure and spikes your adrenaline, which can lead to an increase in heart rate. This isn’t good for your heart!
  • Vaping sends a big dose of nicotine straight to your brain.
  • It can mess with your learning, memory, attention and mood. It can lead to difficulties in school, make you more impulsive or aggressive and cause attention deficits.
  • You may think vaping nicotine helps with stress, anxiety and depression, but it actually can make those feelings worse.  Instead of calming you down, vaping can increase your heart rate and increase anxiety./
  • Did you know many vapes have super high doses of nicotine? In fact, just one disposable vape can have the same amount of nicotine as 1-2 packages of cigarettes!
  • Addiction to nicotine can happen quickly. Signs of addiction include: cravings, irritability, restlessness, anxiety, trouble sleeping, difficulty concentrating and fatigue.

    • Try some of these tips.

    Talk to your doctor or pharmacist. They are there to answer your questions. Getting help from a healthcare provider can really make a difference.

    Take a deep breath. 

    A few deep breaths when you notice a craving can help you relax and defeat a craving.

    Drink water.

    It can help reduce cravings and manage withdrawal symptoms.

    Get active.

    Staying active increases your energy and can boost your mood.

    Plan ahead.

    Plan how you will deal with cravings. This will help keep you focused on your mission to quit.

    Distract yourself. 

    A few deep breaths when you notice a craving can help you relax and defeat a craving.

    Plan rewards.

    Give yourself a reward each day that you use less nicotine or vape less. 

    Have a snack.

    Have some healthy snacks on hand such as fruit, carrots, or popcorn.

    Listen to music.

    This is a great distraction and can boost your mood!

    Delay your vape.

    Staying active increases your energy and can boost your mood.

    Keep trying!

    Plan how you will deal with cravings. This will help keep you focused on your mission to quit.

    Wait out withdrawal.

    Withdrawal symptoms usually stop within about 1 week. Be strong, you can get through this.

    Try gum or mints.

    A good hand-to-mouth activity to replace your vaping habit.

    Distract yourself. 

    A few deep breaths when you notice a craving can help you relax and defeat a craving.

    Plan rewards.

    Give yourself a reward each day that you use less nicotine or vape less. 

    Have a snack.

    Have some healthy snacks on hand such as fruit, carrots, or popcorn.

    Listen to music.

    This is a great distraction and can boost your mood!

    Delay your vape.

    Staying active increases your energy and can boost your mood.

    Keep trying!

    Plan how you will deal with cravings. This will help keep you focused on your mission to quit.

    Wait out withdrawal.

    Withdrawal symptoms usually stop within about 1 week. Be strong, you can get through this.

    Try gum or mints.

    A good hand-to-mouth activity to replace your vaping habit.

    Want to know more? Connect with the NL Smokers’ Helpline.  1-800-363-5864

    Vape No More: Tips for your Quitting Game Plan

    Alex is struggling to quit vaping. He knows it's bad for his health and wants to be a better player, but cravings hit hard, especially when he's stressed or around friends who vape.

    • Sets clear goals that are do-able.
    • Each week, reduces how often he vapes.
    • Replaces vaping with healthier things like chewing gum and drinking water.
    • Gets support from a close friend.
    • Takes a few deep breaths to manage cravings during difficult moments.

    Mia can't stop thinking about how hard it is to quit vaping. She started vaping to deal with stress and anxiety, but now realizes it's hurting her health and everyday life. The cravings can be really strong, especially when she's bored or hanging out with friends who vape.

    • Keeps a journal to track her triggers and emotions, helping her find patterns that lead to cravings.
    • Tries deep breathing exercises when she has the urge to vape.
    • Sets specific goals like having some vape-free days.
    • Rewards herself with small treats or activities she enjoys when she reaches her goals.

    Jake wants to quit vaping. He feels torn between fitting in with his friends who still vape and wanting to be to be healthier. Even though he loves having fun with them, he often fights cravings, especially when they're all together.

    • Told his friends about his plan to quit vaping.
    • When he has cravings, he distracts himself with other activities with his friends such as playing sports or going for a bike ride.
    • Practices positive self-talk, reminding himself of the reasons he wants to quit, like improving his athletic performance and overall health.
    • Replaced vaping with healthier habits, such as chewing gum or snacking on fruits.

    Quit Vaping with your Friends

    Wait longer before vaping. Limit the number of times you use in a day.
    Wait 5 minutes, then 10 minute before using. You're in control. The craving will pass.

    Spend more time around people who don’t vape or in places where vaping is not allowed. 

    Is your friend quitting vaping too?
    You can support and encourage each other to avoid using vapes.

    Talk to your friends about ways they can help you stay away from vapes.

    There are lots of things you enjoy doing that don't involve vaping.
    You can have fun without vaping!

    Be positive and helpful to your friends who may also be trying to quit vaping.

    Have a question? Connect with the NL Smokers’ Helpline.

    Call

    1-800-363-5864
    to reach a trained Quit Coach in
    St. John’s, NL. 

    Text

    709-700-7002 
    to connect with a real person (not a robot!)

    Chat Online

    Click ‘Chat with us’ (at the bottom of the screen). An easy way to connect!

    More Quit-Vaping tools:

    The Quash app (www.quashapp.com) can help you create your own quit plan, set goals, track your progress, and earn ‘badges’ to mark your success along the way.

    From Health Canada, this guide is packed with tips, facts and tons of motivation. It’s your go-to resource for quitting tobacco, cigarettes and vapes.

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    Newfoundland and Labrador Smokers’ Helpline