Quitting Smoking & Vaping Portable Edition by Charles H. Elliott, PhD, and Laura L. Smith, PhD Quitting Smoking & Vaping For Dummies®, Portable Edition Published by: John Wiley & Sons, Inc., 111 River Street, Hoboken, NJ 07030-5774 www.wiley.com Copyright © 2021 by John Wiley & Sons, Inc., Hoboken, New Jersey Published simultaneously in Canada No part of this publication may be reproduced, stored in a retrieval system or transmitted in any form or by any means, electronic, mechanical, photocopying, recording, scanning or otherwise, except as permitted under Sections 107 or 108 of the 1976 United States Copyright Act, without the prior written permission of the Publisher. Requests to the Publisher for permission should be addressed to the Permissions Department, John Wiley & Sons, Inc., 111 River Street, Hoboken, NJ 07030, (201) 748-6011, fax (201) 748-6008, or online at http://www.wiley.com/go/permissions. 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Library of Congress Control Number: 2020952051 ISBN 978-1-119-80979-1 (pbk); ISBN 978-1-119-81023-0 (ebk) Manufactured in the United States of America 10 9 8 7 6 5 4 3 2 1 Table of Contents INTRODUCTION ...............................................................................................1 About This Book ...................................................................................1 Foolish Assumptions ............................................................................2 Quitting Smoking & Vaping Icons Used in This Book .......................................................................2 Where to Go from Here .......................................................................3 CHAPTER 1: A Matter of Life .............................................................................5 Accepting the Consequences of Being Human ................................6 Tabulating the Health Costs of Smoking ...........................................7 Summing Up a Financial Spreadsheet ...............................................8 Comparing costs with vaping ........................................................8 Calculating the ways you want to spend your windfall ..............9 Breaking Up Is Hard to Do ................................................................10 Seeing that a little help goes a long way ....................................10 Making a plan and checking it twice ...........................................11 Life After the Breakup ........................................................................11 Slipping and tripping insurance ..................................................12 Lighting the way to a new, nonsmoking lifestyle ......................13 CHAPTER 2: Taking Tobacco’s Health Costs into Account ......15 How Smoking Affects Everyday Life .................................................16 Examining exercise .......................................................................16 Eating and smoking ......................................................................17 Smelling and smoking ..................................................................18 Looking in the mirror ....................................................................18 Reproducing and smoking ...........................................................19 Getting Seriously Sick from Smoking ...............................................20 Examining the vascular system ...................................................21 Looking at lungs even if you don’t want to ................................22 Scanning for other cancers ..........................................................25 Eroding overall health ..................................................................26 Grasping the Basics of Vaping CHAPTER 3: and Recognizing the Risks ..................................................27 Vaping Devices: Basic Components .................................................28 Batteries .........................................................................................28 Atomizers .......................................................................................29 E-liquids or e-juices .......................................................................30 Table of Contents iii Knowing What You’re Vaping ............................................................30 Nicotine ..........................................................................................31 Flavoring .........................................................................................31 Answering the Million-Dollar Question: Is Vaping Safer than Smoking? .............................................................................................32 Examining the Dangers of Vaping ....................................................33 Becoming addicted .......................................................................33 Chemical concerns ........................................................................34 Mining metals ................................................................................35 Getting to the heart of the matter ..............................................36 Irritating lungs ...............................................................................37 Getting burned ..............................................................................37 Pregnancy and vaping ..................................................................38 Seeing seizures ..............................................................................38 Nicotine poisoning ........................................................................39 Secondhand vapor ........................................................................39 Encountering the Wild West ........................................................39 Evaluating Vaping as a Gateway to Regular Smoking ....................40 CHAPTER 4: Overcoming Obstacles to Quitting ..............................41 Defining Quit-Busting Beliefs ............................................................42 Looking at the Main Quit-Busting Beliefs ........................................42 I’m too weak ..................................................................................43 I’m afraid to fail .............................................................................44 I’m afraid of losing too much enjoyment ...................................44 It’s the wrong time ........................................................................45 It shouldn’t be so hard .................................................................46 Using Over-the-Counter Products, CHAPTER 5: Medication, and Technology to Quit .........................47 Replacing Nicotine ..............................................................................48 Using nicotine replacement therapy ..........................................49 Surveying the drugstore shelves .................................................49 Checking for nicotine replacement therapies behind the counter .......................................................................53 Combining nicotine replacement therapies ..............................55 Prescribing Medications for Coping with Quitting .........................55 Turning to on-label prescriptions ...............................................56 Looking at off-label prescriptions ...............................................58 Finding Help on Your Phone .............................................................59 Turning to quitlines ......................................................................59 Tapping out texts ..........................................................................60 iv Quitting Smoking & Vaping For Dummies Assessing apps for assistance .....................................................61 All other apps for smoking cessation .........................................64 Turning to the Internet for Support .................................................65 CHAPTER 6: Changing Thoughts and Actions ....................................67 Exploring the Relationship between Triggers, Thoughts, Actions, and Feelings .......................................................68 Thinking Differently about Triggers .................................................69 Finding distortions in your thinking ............................................71 Reevaluating your thoughts ........................................................75 Relating to your thoughts in a new way .....................................80 Listening to Feelings and Urges ........................................................81 Taking New Actions ............................................................................83 Avoiding and minimizing triggers when you can ......................83 Having an action for every trigger you can’t avoid ...................84 Confronting triggers head on ......................................................85 Rewarding successes ....................................................................86 CHAPTER 7: Preparing Your Plan ................................................................87 Monitoring Your Problem Before You Quit .....................................88 Reviewing Your Quit History .............................................................89 Personalizing Your Quit Strategies ...................................................90 Challenging obstacles to change.................................................90 Trying nicotine replacement therapy .........................................91 Starting medications .....................................................................91 Rethinking thoughts .....................................................................92 Managing feelings and urges ......................................................92 Getting tech support ....................................................................93 Soliciting social support ...............................................................93 Choosing Your Quit Day ....................................................................94 Declaring Your Intent .........................................................................94 Writing out a personal quit plan .................................................94 Telling friends and family what you’re up to .............................96 Creating a Pre-Quit-Day Game Plan .................................................96 Changing things up .......................................................................96 Cleaning out your smoking environment ..................................97 CHAPTER 8: Celebrating Your Quit Day .................................................99 Prepping for Your Quit Day ...............................................................99 Waking Up as an Ex-Smoker ...........................................................101 Managing Food and Drink ...............................................................101 Keeping Busy at Work and Play ......................................................102 Table of Contents v Avoiding Triggers for Now ...............................................................103 Opening a Pack of Pleasures Instead of a Pack of Smokes .........104 Going to Bed .....................................................................................105 CHAPTER 9: Getting through the Risky First Month ..................107 Managing Your Inner Curmudgeon ...............................................108 Taking a timeout .........................................................................108 Taking anti-curmudgeon actions ..............................................109 Sleeping Through the Night ............................................................110 Getting ready for bed .................................................................112 Making your room rest ready ....................................................113 Associating your bed with sleep ...............................................113 Avoiding alcohol and other drugs .............................................114 Making your mind rest ready ....................................................114 Tolerating Withdrawal in the First Month .....................................115 Talking Back to First-Month Excuses ..............................................116 Appreciating Your Payoffs ...............................................................117 Celebrating the New You .................................................................118 Staying the Course for the Next CHAPTER 10: Five Months and Beyond ...................................................119 Boosting Your Plan for Problematic Triggers ................................120 Avoiding avoidance .....................................................................120 Breathing through urges ............................................................121 Giving yourself a pep talk...........................................................122 Rehearsing what to do ...............................................................123 Keeping Your Confidence Level in Check ......................................123 Knowing What to Do When Your Willpower Wanes .....................124 Recharging willpower .................................................................125 Rewarding willpower ..................................................................126 Recognizing Problematic Emotions ................................................126 Analyzing anxiety ........................................................................126 Detecting depression .................................................................128 Treating anxiety and depression ..............................................129 Pumping Up Exercise .......................................................................130 Looking Forward to Fading Nicotine Replacement Therapy .......130 Staying Vigilant Beyond Six Months ...............................................132 vi Quitting Smoking & Vaping For Dummies CHAPTER 11: Recovering from Lapses and Relapses ...................133 Deciding to Lapse .............................................................................134 Profiting from a Lapse .....................................................................135 Rationalizing and excuse making ..............................................135 Rethinking myths about urges ..................................................138 Realizing When a Lapse Is a Relapse..............................................139 Drifting from a lapse into a relapse ..........................................139 Just because there’s smoke, doesn’t mean there’s fire ..........140 Moving On from a Relapse ..............................................................141 Getting Some Final Tools for Battling Lapses and Relapses .......143 CHAPTER 12: Dealing with Weight Gain .................................................145 Prioritizing Health First and Setting Realistic Goals .....................146 Keeping Track of What You Eat .......................................................147 Rethinking Food and Dieting ...........................................................148 Figuring Out What to Put on the Table ..........................................150 Starting with nutrient-dense food ............................................150 Filling up on fiber ........................................................................151 Cutting out calories .....................................................................152 Planning for holidays and eating out .......................................154 A couple of the best diets to follow ..........................................155 Boosting Metabolism .......................................................................155 Staying Motivated .............................................................................157 CHAPTER 13: Developing Self-Compassion ..........................................159 Being Kind to Yourself .....................................................................160 Asserting Yourself ............................................................................161 Forgiving Yourself .............................................................................163 Saying no to perfectionism ........................................................164 Not turning guilt into shame .....................................................165 Enhancing self-forgiveness ........................................................166 Accepting Yourself ............................................................................167 Letting go of self-evaluations ....................................................167 Exploring accepting affirmations ..............................................168 Table of Contents vii Ten (Or So) Reliable Resources for More CHAPTER 14: Information ..................................................................................171 The American Cancer Society .........................................................172 The American Lung Association .....................................................172 Cochrane Reviews ............................................................................172 The US Centers for Disease Control and Prevention ...................173 The National Institute on Drug Abuse ...........................................173 Smokefree.gov ..................................................................................173 Your State Quitline ...........................................................................173 The American Heart Association ....................................................173 The Canadian Cancer Society .........................................................174 Government of Canada ...................................................................174 Lung Cancer Canada ........................................................................174 Truth Initiative...................................................................................174 INDEX ...................................................................................................................175 viii Quitting Smoking & Vaping For Dummies