Quitting Smoking & Vaping For Dummies

368 Pages·2020·9.84 MB·english

by  Charles H. Elliott

Quitting Smoking
& Vaping
by Charles H. Elliott, PhD, and
Laura L. Smith, PhD
Quitting Smoking & Vaping For Dummies®
Published by: John Wiley & Sons, Inc., 111 River Street, Hoboken, NJ 07030-5774, www.wiley.com
Copyright © 2020 by John Wiley & Sons, Inc., Hoboken, New Jersey
Published simultaneously in Canada
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Library of Congress Control Number: 2019954890
ISBN 978-1-119-61691-7 (pbk); ISBN 978-1-119-61692-4 (ebk); ISBN 978-1-119-61695-5 (ebk)
Manufactured in the United States of America
10 9 8 7 6 5 4 3 2 1
Contents at a Glance
Introduction . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .1
Part 1: Lifting the Fog on Smoking and Vaping . . . . . . . . . . . . . . .5
Quitting Smoking & Vaping CHAPTER 1: A Matter of Life . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .7
CHAPTER 2: Talking about Tobacco . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .17
CHAPTER 3: Taking Tobacco’s Health Costs into Account . . . . . . . . . . . . . . . . . . . . . . .35
CHAPTER 4: Looking at the Impact of Smoking on Families and Communities . . . . .51
Part 2: Clearing the Air about Vaping and E-Cigarettes . . . . .57
CHAPTER 5: Grasping the Basics of Vaping . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .59
CHAPTER 6: Recognizing the Risks of Vaping . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .73
CHAPTER 7: What Parents Need to Know about Vaping . . . . . . . . . . . . . . . . . . . . . . . .87
Part 3: Surveying Quitting Strategies . . . . . . . . . . . . . . . . . . . . . . . .103
CHAPTER 8: Overcoming Obstacles to Quitting . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .105
CHAPTER 9: Finding Help at the Pharmacy . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .119
CHAPTER 10: Changing Thoughts and Actions . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .135
CHAPTER 11: Tapping Technical Supports . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .161
CHAPTER 12: Reducing Harm from Cigarette Smoking . . . . . . . . . . . . . . . . . . . . . . . . .171
CHAPTER 13: Searching for Help in All the Wrong Places . . . . . . . . . . . . . . . . . . . . . . .183
Part 4: Personalizing Your Quit Plan . . . . . . . . . . . . . . . . . . . . . . . . .197
CHAPTER 14: Assessing Your Readiness and Motivation to Quit . . . . . . . . . . . . . . . . .199
CHAPTER 15: Preparing Your Plan . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .211
CHAPTER 16: Celebrating Your Quit Day . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .225
CHAPTER 17: Getting through the Risky First Month . . . . . . . . . . . . . . . . . . . . . . . . . . .233
CHAPTER 18: Staying the Course for the Next Five Months and Beyond . . . . . . . . . .247
CHAPTER 19: Recovering from Lapses and Relapses . . . . . . . . . . . . . . . . . . . . . . . . . . .261
Part 5: Living after Smoking . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .273
CHAPTER 20: Dealing with Weight Gain . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .275
CHAPTER 21: Strengthening Resilience . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .289
CHAPTER 22: Developing Self-Compassion . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .303
Part 6: The Part of Tens . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .315
CHAPTER 23: Ten Ways to Help Someone You Care about Quit . . . . . . . . . . . . . . . . .317
CHAPTER 24: Ten (Or So) Reliable Resources for More Information . . . . . . . . . . . . . .323
CHAPTER 25: Ten Messages for Teens and Young Adults Who Vape . . . . . . . . . . . . .327
Index . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .333
Table of Contents
INTRODUCTION . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .1
About This Book . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .1
Foolish Assumptions . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .2
Icons Used in This Book . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .2
Beyond the Book . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .3
Where to Go from Here . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .3
PART 1: LIFTING THE FOG ON SMOKING AND VAPING . . . . .5
CHAPTER 1: A Matter of Life . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .7
Accepting the Consequences of Being Human . . . . . . . . . . . . . . . . . . . . .8
Tabulating the Health Costs of Smoking . . . . . . . . . . . . . . . . . . . . . . . . . .9
Summing Up a Financial Spreadsheet . . . . . . . . . . . . . . . . . . . . . . . . . . . .9
Comparing costs with vaping . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .10
Calculating the ways you want to spend your windfall . . . . . . . . . .10
Breaking Up Is Hard to Do . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .11
Seeing that a little help goes a long way . . . . . . . . . . . . . . . . . . . . . .12
Making a plan and checking it twice . . . . . . . . . . . . . . . . . . . . . . . . . .13
Life After the Breakup . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .14
Slipping and tripping insurance . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .14
Lighting the way to a new, nonsmoking lifestyle . . . . . . . . . . . . . . .15
CHAPTER 2: Talking about Tobacco . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .17
Analyzing Addiction . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .18
Burrowing briefly into biology . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .20
Inspecting psychological factors . . . . . . . . . . . . . . . . . . . . . . . . . . . . .21
Searching for social contributors to addiction . . . . . . . . . . . . . . . . .24
Assessing your tobacco addiction . . . . . . . . . . . . . . . . . . . . . . . . . . . .27
Dissecting Tobacco . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .29
Delivering Tobacco to the Body . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .30
Burning tobacco . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .30
Heating tobacco without burning . . . . . . . . . . . . . . . . . . . . . . . . . . . .31
Ingesting tobacco without burning or heating . . . . . . . . . . . . . . . . .32
CHAPTER 3: Taking Tobacco’s Health Costs into Account . . . . . . .35
How Smoking Affects Everyday Life . . . . . . . . . . . . . . . . . . . . . . . . . . . . .36
Examining exercise . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .36
Eating and smoking . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .39
Smelling and smoking . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .40
Looking in the mirror . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .40
Reproducing and smoking . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .41
Table of Contents v
Getting Seriously Sick from Smoking . . . . . . . . . . . . . . . . . . . . . . . . . . . .43
Examining the vascular system . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .43
Looking at lungs even if you don’t want to . . . . . . . . . . . . . . . . . . . .46
Scanning for other cancers . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .48
Eroding overall health . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .50
Looking at the Impact of Smoking
CHAPTER 4:
on Families and Communities . . . . . . . . . . . . . . . . . . . . . . . . .51
Smoking at Home . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .52
Looking at the Environmental Impact of Smoking . . . . . . . . . . . . . . . . .53
Combatting Smoking through Legislation . . . . . . . . . . . . . . . . . . . . . . . .54
PART 2: CLEARING THE AIR ABOUT
VAPING AND E-CIGARETTES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .57
CHAPTER 5: Grasping the Basics of Vaping . . . . . . . . . . . . . . . . . . . . . . . . .59
Vaping Devices: Basic Components . . . . . . . . . . . . . . . . . . . . . . . . . . . . .60
Batteries . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .61
Atomizers . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .62
E-liquids or e-juices . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .62
Evolving Vaping Devices . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .63
The first generation . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .63
The second generation . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .64
The third generation . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .64
The fourth generation . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .66
Pod systems . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .66
Knowing What You’re Vaping . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .67
Nicotine . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .68
Flavoring . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .69
Vaping CBD or THC . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .70
CHAPTER 6: Recognizing the Risks of Vaping . . . . . . . . . . . . . . . . . . . . . .73
Answering the Million-Dollar Question:
Is Vaping Safer than Smoking? . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .74
Examining the Dangers of Vaping . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .75
Becoming addicted . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .76
Chemical concerns . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .77
Mining metals . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .78
Getting to the heart of the matter . . . . . . . . . . . . . . . . . . . . . . . . . . .78
Irritating lungs . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .80
Getting burned . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .82
Pregnancy and vaping . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .83
Seeing seizures . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .83
Nicotine poisoning . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .83
Secondhand vapor . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .84
Encountering the Wild West . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .84
vi Quitting Smoking & Vaping For Dummies
Risks of Vaping CBD or THC . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .84
Vaping CBD . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .85
Vaping THC . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .85
Evaluating Vaping as a Gateway to Regular Smoking . . . . . . . . . . . . . .86
CHAPTER 7: What Parents Need to Know about Vaping . . . . . . . . .87
Hooking Up with Colors, Flavors, and Gadgets:
Marketing to Kids . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .88
Stealth vaping . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .89
Taking kids to the market . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .89
Recognizing the Special Risks to Kids . . . . . . . . . . . . . . . . . . . . . . . . . . . .90
Taking risks with addiction . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .90
Walking through the gates to other addictions . . . . . . . . . . . . . . . . .91
Catching Kids Before They Vape . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .92
Knowing What to Look for in Your Kids . . . . . . . . . . . . . . . . . . . . . . . . . .93
Talking with Kids about Vaping . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .95
Listening empathically with concern . . . . . . . . . . . . . . . . . . . . . . . . .96
Supporting optimism . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .98
Getting Helpful Parenting Strategies . . . . . . . . . . . . . . . . . . . . . . . . . . . .99
Keeping kids busy . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .99
Setting limits . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .100
Accepting your limits as a parent . . . . . . . . . . . . . . . . . . . . . . . . . . .101
PART 3: SURVEYING QUITTING STRATEGIES . . . . . . . . . . . . . . .103
CHAPTER 8: Overcoming Obstacles to Quitting . . . . . . . . . . . . . . . . . .105
Defining Quit-Busting Beliefs . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .106
Looking at the Main Quit-Busting Beliefs . . . . . . . . . . . . . . . . . . . . . . . .106
I’m too weak . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .107
I’m afraid to fail . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .109
I’m afraid of losing too much enjoyment . . . . . . . . . . . . . . . . . . . . .111
It’s the wrong time . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .113
It shouldn’t be so hard . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .115
CHAPTER 9: Finding Help at the Pharmacy . . . . . . . . . . . . . . . . . . . . . . . .119
Replacing Nicotine . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .120
Using nicotine replacement therapy . . . . . . . . . . . . . . . . . . . . . . . .121
Surveying the drugstore shelves . . . . . . . . . . . . . . . . . . . . . . . . . . . .122
Checking for nicotine replacement therapies
behind the counter . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .126
Combining nicotine replacement therapies . . . . . . . . . . . . . . . . . .128
Prescribing Medications for Coping with Quitting . . . . . . . . . . . . . . . .129
Turning to on-label prescriptions . . . . . . . . . . . . . . . . . . . . . . . . . . .130
Looking at off-label prescriptions . . . . . . . . . . . . . . . . . . . . . . . . . . .133
Thinking Medication Is Not an Option . . . . . . . . . . . . . . . . . . . . . . . . . .134
Table of Contents vii
CHAPTER 10: Changing Thoughts and Actions . . . . . . . . . . . . . . . . . . . . .135
Exploring the Relationship between Triggers,
Thoughts, Actions, and Feelings . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .136
Thinking Differently about Triggers . . . . . . . . . . . . . . . . . . . . . . . . . . . .138
Finding distortions in your thinking . . . . . . . . . . . . . . . . . . . . . . . . .140
Reevaluating your thoughts . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .146
Relating to your thoughts in a new way . . . . . . . . . . . . . . . . . . . . . .153
Listening to Feelings and Urges . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .154
Taking New Actions . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .156
Avoiding and minimizing triggers when you can . . . . . . . . . . . . . .156
Having an action for every trigger you can’t avoid . . . . . . . . . . . . .157
Confronting triggers head on . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .158
Rewarding successes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .160
CHAPTER 11: Tapping Technical Supports . . . . . . . . . . . . . . . . . . . . . . . . . .161
Finding Help on Your Phone . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .162
Turning to quitlines . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .162
Tapping out texts . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .163
Assessing apps for assistance . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .164
Turning to the Internet for Support . . . . . . . . . . . . . . . . . . . . . . . . . . . .169
CHAPTER 12: Reducing Harm from Cigarette Smoking . . . . . . . . . . .171
Distinguishing Between Tobacco and Nicotine . . . . . . . . . . . . . . . . . . .172
Trying to Reduce the Harm While Continuing to
Smoke Cigarettes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .173
Trying Smokeless Tobacco Products . . . . . . . . . . . . . . . . . . . . . . . . . . .176
Veering to Vaping . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .177
Combining vaping and smoking . . . . . . . . . . . . . . . . . . . . . . . . . . . .180
Quitting smoking with vaping . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .180
CHAPTER 13: Searching for Help in All the Wrong Places . . . . . . . .183
Surveying the Scene . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .184
Taking dietary supplements . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .184
Getting hypnotized . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .185
Competing for dollars . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .186
Magnetizing smoking urges . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .188
Analyzing acupuncture . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .188
Managing cravings with massage . . . . . . . . . . . . . . . . . . . . . . . . . . .190
You Don’t Always Get What You Pay For . . . . . . . . . . . . . . . . . . . . . . . .190
Putting on Your Smart Consumer Hat . . . . . . . . . . . . . . . . . . . . . . . . . .191
When things seem too good to be true, they usually are . . . . . . .191
Using small groups limits conclusions . . . . . . . . . . . . . . . . . . . . . . .192
Lots of dropouts cause confusion . . . . . . . . . . . . . . . . . . . . . . . . . . .192
Choosing not to choose . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .192
Controlling for suggestion and expectancy . . . . . . . . . . . . . . . . . . .193
viii Quitting Smoking & Vaping For Dummies