Breaking The Habit: Using Cognitive Behavioural Techniques To Stop Reaching For The Vape
If you’re someone looking to break free from vaping, a two pronged attack is needed. Firstly, help in breaking the nicotine addiction. Easier said than done, and the hardest battle to win. Secondly, breaking the habit of not reaching for the vape when the urge kicks in – and this is what will be focusing on in this post..
A significant challenge when stopping vaping is: what do I do with my vaping hand now I’ve stopped? What about those lovely flavours that I used to be able to taste? I don’t know how to keep my arm busy now! Sound familiar?
The mechanism of putting your hand-to-mouth is literally a behavioural habit that has became ingrained in your brain, and the thoughts that come with stopping are similar to all vapers going through the quit process.
Herein lies the beauty of Cognitive (Thoughts) Behavioural Therapy.
This guide explores every facet of the quitting process, focusing on evidence-backed cognitive behavioural tools and resources to empower you on your path to stop vaping and break these ingrained thoughts and behaviours that accompany nicotine addiction and withdrawal.
Understanding the Addiction
The Science Behind Vaping Addiction
At the core of vaping addiction lies nicotine, a substance proven to be the third most addictive drug after heroin and cocaine. No wonder it’s so hard to quit. Nicotine rewires the brain’s reward system, creating a dependence where users begin to crave the artificial ‘hit’ it provides.
But addiction is more than just chemicals in the brain. With vaping, there are both physical and psychological dependencies at play.
Physical vs. Psychological Dependency
Physical dependency stems from the body’s addiction to nicotine, resulting in withdrawal symptoms like headaches, irritability, and cravings when you stop.
Psychological dependency, on the other hand, is built around the habits and triggers that lead you to reach for your vape. Maybe it’s a stressful day at work, a social gathering involving alcohol, or even boredom that leaves you searching for that comforting inhale.
Recognising and addressing both types of dependency is key to successfully quitting vaping.
Cognitive Behavioural Techniques (CBT) to Quit Vaping
Cognitive Behavioural Therapy (CBT) has been a game changer in treating all types of addiction (and mental illness in general) — and vaping is no exception, with techniques successfully used in smoking cessation translated across to vaping. This therapeutic approach works by identifying and changing the negative thought patterns and behaviours driving your dependency on vaping.
How Can CBT Help You Stop Vaping?
CBT focuses on tackling three core aspects of addiction:
- 1. Identifying Triggers – Helping you understand the situations and emotions causing you to vape, then developing healthier responses.
- 2. Challenging Destructive Thoughts – Reframing them in a more balanced and positive way.
- 3. Building Alternative Habits – Replacing the act of vaping with constructive and fulfilling routines.
Step 1 – Keep a Trigger Journal
Write down every time you have the urge to vape. Where are you? What are you feeling? Over time, patterns will emerge. Common triggers as mentioned above include stress, alcohol, boredom, and being around other vapers. What are yours?
Step 2 – Challenge Negative Thoughts
When stressed, if you find yourself saying, ‘I need my vape to destress,’ reframe it as ‘I don’t need a vape; deep breathing or a quick walk can help me relax.’
If you are bored, think ‘What can I do to keep myself busy?’. Concentrate on doing something you enjoy, something distracting, or even taking up a new hobby!
Use the above as examples and try and capture those thoughts when they happen, specific to you and try to challenge them in a constructive way.
Step 3 – The Behavioural Challenge
For the action of reaching for the vape, examples of alternatives could be a stress ball to squeeze everytime you reach out, having a pen nearby that you can hold (and carefully) put in your mouth as a replacement.
As mentioned, even video gaming can occupy the mind and hands and provide a welcome distraction.
Aim to reduce your vaping in specific situations. For example, if you usually vape after meals, try waiting an hour before reaching for your device.
If you usually vape during breaks at work, set a goal to only vape during one of those breaks instead of all of them.
Reduce the number of times you vape per day. If you take big inhalations, try smaller ‘sipping’ instead. If you vape as soon as you wake up, set your first target as leaving it 30 mins. Then an hour.
Keeping building it up until you reach this satisfaction and fulfilment of being vape free.
Identifying Triggers to Quit Vaping and Staying Ahead
Triggers can be physical, emotional, or situational. Here are some of the most common ones and how to combat them effectively:
- Stress – Stressful days tempt many to vape due to the perceived calming sensation. Instead, try breathing exercises or mindfulness apps as healthier self-soothing options. Exercise in any form is always a good choice for your physical and mental health.
- Friends or Social Settings – If your social circle vapes, quitting may seem impossible. Carry a personal water bottle or chewing gum as distractions during social events. Limit or avoid alcohol, as this is commonly associated with vaping and lowers our inhibitions and impulse control.
- Boredom – Replace idle hands with a new hobby, be it learning an instrument, joining a fitness class, or even video gaming (in moderation!).
Building a Support System
No one should feel like they have to tackle nicotine or e-Cigarrete addiction alone. A solid support system – both through loved ones and/or experts – can make all the difference.
Where to Seek Help
- Recruit trusted family and friends who can hold you accountable to your actions, in a non-punishing way but reminding you of your goals and the achievements you have set our to accomplish, can often provide motivation to stay on track.
- Explore professional help, including vaping/addiction therapists or health coaches, for tailored advice and emotional support.
If you’re unsure where to find formal assistance, we are very soon recruiting experienced therapists and health coaches who will be ready to go to guide you toward achieving your goals. If you are interested, please email me at team@vapeescape.org.uk.
Healthy Alternatives
Breaking a habit often requires replacing it with something positive. Ask yourself, what can take the place of reaching for your vape? Think deeply, and i’m sure you will think of at least a few. If in doubt ask a partner or close friend who knows you well. Overcoming the habit and vaping cane very sel-fulfilling when you essentially become your own therapist, guided along the way by somebody asking you the right questions and you finding the solutions to your own problems – the art of health coaching.
Staying Committed to Quitting Vaping
Quitting vaping isn’t a one-time decision – it’s a continuous commitment. Obstacles, like relapses, are normal. Stay committed by focusing on the bigger picture.
Tips To Stay Vape-Free
- Set Realistic Goals
Quitting overnight might not work for everyone. You could start by progressively reducing the strength of the nicotine in your vape liquids. I will be providing you with a separate blog post guiding you on how this can practically be done.
- Celebrate Milestones
Reward yourself for every week or month you go vape-free. A present for a loved one as a sign of commitment and appreciation, a new item of clothing, or meal out could be just the motivation you need. Plus you will have saved the money you would have spent on vaping to treat yourself!
- Don’t Fear Relapses
If you slip up, don’t give in to guilt. Instead, examine the why behind the relapse and adjust your strategies. Every setback is a learning opportunity. It’s completely normal. Ask any ex-vaper (or ex-smoker), including me. Only a minority will have quit successfully on their first attempt.
A Vape Free Life Is Within Reach
Quitting vaping may be one of the most challenging things you’ll do, but it’s also one of the most rewarding. By understanding your addiction, employing cognitive behavioural techniques, identifying triggers, and building a strong support system, you’re arming yourself with the tools to succeed.
If you’re ready to take the next step, consider formal support from our trained addiction therapists who are just a click away. You deserve to live a healthier, happier future.
I will soon be creating more extensive FREE downloadable PDF guides to help you break the habit and be free from vaping for good.
I hope this blog post helped, and sign up if you want to be notified as soon as the PDF guides are ready! Feel free to make suggestions on the topics you would like covering.
