Vaping
The Australian Lung foundation says ‘unveil what you inhale’
It is observed that more and more people particularly teenagers/young adults are vaping and showing side effects including anxiety, addiction, eating disorders, sleep disorders, lowered lung capacity, concentration issues, moods, and behavioural problems.
Vapes or e- cigarettes are alternative to smoking cigarettes and was originally designed to help people get off cigarettes. They are a lithium battery device that uses a cartridge filled with liquid. The liquid contain various chemicals including nicotine and artificial flavours. Remember, the flavours are not real they are made with artificial chemicals. People assume it is safer than cigarettes, however, vaping still has nicotine in it. It is still dangerous. The worst thing is that because it does not smell like cigarettes and has all these nice flavours it is deceiving and assumed a healthier option. Due to this it has become appealing to young teenagers and hooks them into the addiction. It is so addictive to teenagers/adults that it can be all consuming as they want that dopamine lift hence, they want more and have more. The earlier a person starts the harder it is to stop the addiction.
Most people buy them online and can do it so easily but here lies the biggest danger, the imported ones have not passed the TGA standards. Therefor there is no safety regulation.
Even if there are safety regulations, these things are NEW, there is no guarantees of the long-term effects.
People know nicotine is addictive and dangerous, however there is no guarantee what else is in them and what we are breathing in. Even passively, as there is no bad cigarette smell to warn you, you do not know what you are breathing in if you walk into an environment of vaping smoke. Maybe a solution would be to ban vape in public places, work places and outside public places to protect people who do not choose to vape or are trying to give up. Some adults use vape as a method of withdrawing from cigarettes. If the nicotine level is lower maybe this is the case, and if prescribed and monitored by a practitioner it can be a better option as part of a withdrawal program.
Do you have addiction problem to Vape?
The more you vape, the more your brain and body get used to having nicotine, and the harder it is to go without it. When you go without vaping, the nicotine level in your bloodstream drops, which may cause unpleasant feelings both physically and psychologically, not to mention strong urges to vape.
If you answer yes to any of these questions you are probably addicted
- Do you continue to vape even though you want to stop or know it is dangerous in some way?
- Do you feel anxious or irritable when you want to use your vape but can’t?
- Do thoughts about vaping interrupt you when you are focused on other activities?
- Do you still vape after getting in trouble with your parents or a family member?
- Have you ever tried to stop vaping but couldn’t?
- Do you feel like you have lost control over your vaping?
Besides nicotine, e-cigarettes can contain harmful and potentially harmful ingredients, including:
- Ultrafine particles that can be inhaled deep into the lungs
- Flavourings such as diacetyl, a chemical linked to serious lung disease
- volatile organic compounds
- Nicotine, which is highly addictive and harm a developing teenager brain
- Formaldehyde and acrolein, which can cause irreversible lung damage
- Propylene glycol, which is toxic to human cells
- Heavy metals, such as nickel, tin, and lead
- 2- chlorophenol – used in pesticides and disinfectants
- 2- amino octanoic – an amino acid found in mammals, faeces, and urine – could be a contamination issue
If cigarettes have been proven to be bad how can these substances be safe. Each one of them as you can read effects the body.
Remember menthol makes nicotine more addictive, so these flavours are worse. Menthol is mixed into ¾ of all e- cigarette liquids – for the more addictive the more e- cigarette companies sell.
So how do you give up:
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Establish a quit vaping/nicotine plan
Top of the list is deciding to do it and having the leverage to do it. The earlier the better. Realize the dangers of it so it is no longer appealing. Research the dangers, the symptoms the costs to you physically, psychologically and financially.
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Research Vaping so you can see what it can be doing to your body.
The more you learn the more you will realize giving up will benefit you
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Set a date and tell people around you this date so it is more likely to happen.
Some people get more success from cold turkey – just give up now.
Others reduce the nicotine strength and the number of puffs/hits they do for 2-5 weeks then stop completely.
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In the lead up to the giving up date.
The idea in this time is to reduce the amount of hits you take in this time. Maybe challenge yourself to not vape at home or at work or hand you vape to a family member and have hours or overnight without it. Any less is a bonus. Maybe aim to cutting it in half and then half again.
Also reduce the nicotine strength you are vaping.
Nicotine levels in vapes:
0-10mg- low
11-16mg – medium
17-24mg – high
25-36mg- extra high and beyond this strength is very dangerous.
Maybe use a NEAT form with no flavour. Or a flavour you dislike. AVOID menthol ones as they are more addictive.
3. Give it up on planned date - Addiction and withdrawal – Be strong and just do it
Be aware of the symptoms of addiction. It can be physical symptoms or psychological symptoms. Withdrawal symptoms include:
- Feeling irritable, restless, or jittery
- Having headaches
- Increased sweating – even like flu symptoms
- Feeling sad or down
- Feeling anxious
- Feeling tired or groggy
- Having trouble thinking clearly or concentrating
- Having trouble sleeping
- Feeling hungry
- Having intense cravings for e-cigarettes
- It can feel like butterflies in your chest
Do not be scared of these symptoms for they will pass - the hardest is the first 5 days with no vape. Plan for these first initial days so you are not around people that vape or around triggers that might entice you to vape. Even watch the type of social media and shows you watch that they are not promoting vaping. If you get strong bouts of cravings, it can last 3-5 minutes and best to quickly distract yourself with doing anything to change it up. One client said they put music on and go for a run or ride their bike at these crave times.
It gets easier after the 5th day but really the first month can be hard and then you need to approach parties and friends vaping and be able to say ‘NO’.
Helpful tips collected from clients:
- Exercise, fresh air daily
- Breathing exercises
- Lots of good distractions
- Make a pact with friends and family so you have their support- it helps when friends give up together or couples give up together with the same focus on the right outcome.
- Hang with people that do not vape or smoke
- Avoid social media that shows people vaping as a norm
- Meditation
- Supplement with nutrients that help the brain and help detox, lift immune and help with side effects.
- Affirmations
- Celebrate your decision and the accomplishments
- See a psychologist to help with strategies
- Research vaping so you can see what it is doing to you and your health.
- It is easier if close friends or life partners give up at the same time
It is NOT normal to vape so do not normalize it in your life.
If you do not give up now you may not give up later.
Remember you are best to give up NOW as if you leave it more damage is done and the more addictive it gets. That is what the vape companies are counting on.
Here at the clinic, we are here to help not judge and are so proud of your keenness to give up. It is not easy, but it is achievable. Sometimes it takes a few goes.
Bibliography
Larcombe, A., Allard, S., Pringle, P., Mead‐Hunter, R., Anderson, N. and Mullins, B. (2021). Chemical analysis of fresh and aged Australian e‐cigarette liquids. Medical Journal of Australia, [online] 216(1). Available at: https://www.mja.com.au/journal/2022/216/1/chemical-analysis-fresh-and-aged-australian-e-cigarette-liquids.
Lung Foundation Australia (2022). E-cigarettes and vaping. [online] Lung Foundation Australia. Available at: https://lungfoundation.com.au/lung-health/protecting-your-lungs/e-cigarettes-and-vaping/.
https://www.verywellmind.com/5-minute-craving-busters-2824747
