The grave dangers of smoking have long been documented, but the true impact of vaping is only just being understood.
Vaping was once regarded by many as a ‘healthier’ alternative to smoking and a potentially useful way to wean long-term smokers off a potentially decades-long nicotine habit. However, as a grim new study has made horrifyingly clear, this couldn’t be further from the truth.
According to these bombshell findings from Manchester Metropolitan University’s world-first controlled study into vaping’s long-term effects, those who vape could be putting themselves at risk of dementia, heart disease and organ failure.
Although the NHS cites inhaling Nicotine vapour as “substantially less harmful than smoking”, leader of the study Dr Maxime Boidin, believes vapers could be facing even worse threats to their health, given how much harder vaping is to control.
Dr Boidin previously told the Mirror: “Smokers tend to go outside and smoke, and once a cigarette is finished they have to light up another to keep going. But with vapes, you just keep going, and it’s much harder to know how many puffs you’ve had. It’s much easier to vape continuously because you can do it in places where smoking might be less acceptable.”
As many smokers will no doubt know, knowing a habit is bad for you often doesn’t make it any easier to stop. So what can vapers do to put down their vapes for good?
Changing routine
The Mirror spoke with clinical hypnotherapist and wellness coach Geraldine Joaquim, who has advised vapers to consider how they can work to switch up often deeply ingrained associations.
Geraldine explained: “One of the biggest hurdles to quitting successfully is the association our brains make with certain times and situations. For example, if you have a habit of vaping first thing in the morning, then your brain associates waking up, the time, and getting out of bed with reaching for a vape.
“In order to overcome this, rather than simply quitting vaping, which leaves a gap – the wake, time and getting out of bed are still there – think about what can fill it, so maybe getting a glass of water or a cup of tea. Maybe introducing five minutes of meditation or breathing, whatever works for the individual. Repeating the behaviour will create a new habit, and after a while, the old habit will be forgotten, although it can rear its head from time to time, especially in times of stress.”
Having frank conversations
Having a supportive network around you can do wonders for those looking to break an addiction, while others can hold you back, whether they mean to or not.
According to Geraldine: “Another issue is people. Our brains hate change, no matter when it’s your decision or someone else changing. Some people may feel ‘threatened’ by your decision to quit; it upsets the equilibrium they are used to, and it can also force them to face their own smoking habit, which they are not ready for.
“If these people are close to you, then it’s worth having an open discussion about the reason you’re making the change and getting them on your side to help support you, but in some cases, they may not be able to accept your change, so it might be best to distance yourself for a time.
Ignore mentality that quitting is impossible
Quitting any habit takes time and strength, but Geraldine has urged those looking to make this change to overcome to narrative that vaping is hopelessly addictive.
Geraldine told us: “There’s a lot of misinformation about smoking and vaping, about how addictive it is. A lot has been spread by the tobacco and vaping companies, after all what better way of ensuring repeated purchases than telling your clients they can’t quit! But if that’s the case, then why can millions of people quit successfully?
“There is an element of addiction, but in the main, the issue is one of habit rather than chemicals. Smoking or vaping sets off the dopamine reward pathway, it’s the agitation you may feel that causes you to want a vape. Dopamine is the reward hormone, and cortisol is the stress hormone.
“Your brain gets used to the release of dopamine so it releases cortisol which is very agitating, pushing you to smoke or vape which then releases dopamine, unfortunately the more the reward pathway is activated the more the brain wants it so it becomes a negative cycle of behaviour.
Nicotine Replacement Therapy (NRT)
The Mirror also spoke with Dr Thuva Amuthan, founder of Dr Derme Skin Clinics, who noted that some vaping devices are more efficient at delivering nicotine than traditional cigarettes, which could lead to higher dependence.
With this in mind, Dr Thuva has advised Nicotine Replacement Therapy (NRT) as one potentially useful strategy to kick vaping to the curb once and for all. NRT is where nicotine is provided through patches, gum, or lozenges, without any of the dangerous chemicals contained in vaping products.
This is particularly effective as it helps reduce any unpleasant withdrawal symptoms, which can include irritability, anxiety, and fierce cravings. Dr Thuva explained: “Studies have shown that NRT can significantly aid in smoking cessation, and similar benefits are observed for those quitting vaping.”
Slow and steady reduction
Another approach recommended by Dr Thuva is a gradual reduction, whereby the vaper slowly decreases their nicotine intake by switching to e-liquids with lower nicotine concentrations, which can, in time, help them break free of nicotine dependence.
According to Dr Thuva: “This method allows the body to adjust gradually, potentially reducing withdrawal symptoms.”
Mental health support
Breaking free of any addiction is a mental effort as well as a physical one, and Dr Thuva has suggested embarking on a course of cognitive-behavioural therapy (CBT) or attending support groups so as to address “the psychological aspects of addiction”.
He added: “Combining behavioural support with pharmacotherapy has been found to increase cessation success rates.”
Support through text messages
One of the best ways to tackle any challenge is to remember you’re not alone and surround yourself with support. A useful tool can be text message-based support, with a number of programmes offering encouraging messages of support and top tips straight to your phone inbox.
Emphasising just how helpful this deceptively small step can be, Dr Thuva said: “Recent studies indicate that text-based interventions can significantly aid in quitting vaping, especially among young adults.”
Do you have a story to share? Email me at julia.banim@reachplc.com
