It is hard to find a person alive who has not heard about the health risks of tobacco use which explains the relatively low percentage of smokers in the U.S. With that said, vaping is on the rise especially among adolescents putting them at an increased risk of becoming adult tobacco users. It is difficult to walk down the streets in Manhattan without seeing storefront advertisements for Juul and other vaping devices.
Nicotine is what makes cigarettes so addictive. Because of nicotine’s highly addictive nature, it exposes people to the harmful effects of chemical dependency. Nicotine has many physical effects on the body, however, the difficulty in stopping its use has more to do with the indirect effects of nicotine. Nicotine causes the release of dopamine in the pleasure and motivation areas of the brain. Dopamine is the chemical in the brain that affects emotions, movements and sensations of pleasure and pain. When dopamine is higher in the brain, you feel happier and more relaxed. There is a similar response in the brain when cocaine and heroin are used so it’s no wonder that nicotine use is so difficult to stop. Like cocaine and heroin, the more nicotine you use the more tolerant you become requiring higher amounts of nicotine to enjoy the same effects. So, if you smoke more cigarettes, in theory, you feel happier due to the dopamine release from the nicotine. With this in mind, it is no wonder that so many individuals have told me it was easier to give up drugs and alcohol than cigarettes because nicotine is so addictive.
Wait – What is vaping?!
Vaping generally refers to the path with which nicotine is transmitted. Vaping can come in e-cigarettes, pens, mods and pod mods. The vaping devices heat a liquid into an aerosol (vape) that’s inhaled by the smoker. Many think the liquid is harmless water vapor but, in reality, it contains a mix of potentially harmful chemicals that are not safe to breathe. Regardless of the vaping form, it often contains nicotine so the addictive properties are still there. To make it worse, they usually come in different flavors making them even more appealing for kids.
Nicotine Withdrawal Symptoms
As nicotine is highly addictive, it is not uncommon to experience withdrawal symptoms when you stop smoking or vaping. These symptoms can include intense cravings, tingling in the hands and feet, sweating, nausea, headaches, coughing and sore throat, irritability, depressive feelings, and difficulty concentrating. These withdrawal symptoms often interfere with one’s ability to sustain abstinence because you just want these symptoms to go away. This is where Nicotine Replacement Therapy can help because you will get a controlled amount of nicotine while you are no longer smoking or vaping tobacco. You can slowly taper the nicotine replacement as you are able to get better control of living without cigarettes.
Are you ready to try to stop?
There are many different strategies to use when trying to quit. It normally takes many many attempts before you stop for good, so it’s important to really think out your plan of attack. When you are ready, choose a Quit Date, tell your friends and family and remove all tobacco related products from your home. Consider the resources below when you are planning how you are going to stop as the more support you have the easier it will be.
- Online or telephonic services
- Call 1-800-quit-now (1-800-784-6691). This is a federally funded program that provides phone counseling and in some states free Nicoderm patches and Nicorette gum.
- gov – Provides you with general resources to stop smoking as well as resources targeted toward Veterans, Women, Teens, Over 60, and Spanish speaking individuals.
- Become an Ex (Smoker) (becomeanex.com) – Like the site above, it will provide you with step by step tips on how to stop smoking and will give you online support
- Support Groups and Networks
- Nicotine Anonymous provides free peer support (meetings or phone sessions) and is based on the 12 step program model.
- There are multiple apps to help you stop smoking. Many of them provide you with a supportive community to help you stop and support you when you’re struggling.
- Options include: QuitNow!, Kwit, Smoke Free and Quit Smoking Hypnosis
- Nicotine Replacement Therapies (NRT)
- Nicotine Replacement Therapies can ease nicotine withdrawal by providing you with nicotine over a period of time without smoking. NRT include the Nicoderm Patch or Nicorette gum/lozenges.
- Chantix or Wellbutrin are medications that do not contain nicotine and can be prescribed by your doctor to help you stop smoking as well. Chantix (Varenicline) works on two levels to help block nicotine reception. Wellbutrin is an antidepressant that has also been found to help with smoking cessation. Both of these medications can be prescribed by a medical doctor.
- Develop other Coping Mechanisms
- You need to think of a replacement activity such as exercise, knitting, talking to friends on phone, chewing gum or playing cards. It is most helpful to find something that will keep your hands and/or your mouth busy so you can’t smoke or vape.
- Therapy can be helpful in identifying other ways to cope with stress, anger, anxiety, frustration or sadness. In combination with nicotine replacement therapy, it has the highest success rate for smoking cessation.
Due to the addictiveness of nicotine, there is no way to smoke only one or two cigarettes and be ok. In order for the nicotine addiction to be controlled for good, you have to be 100% free of tobacco. It is too easy to go from one cigarette back to your baseline amount or even more.
Why Therapy?
The best way to remain tobacco and nicotine free is to use a dual approach to tobacco cessation. Nicotine replacement therapy and psychotherapy with a cognitive behavioral therapy focus will help you better develop tools and coping mechanisms to use when you are no longer able to smoke. Make an appointment – we can work together!
Aimée Muth, LCSW is a therapist practicing in Old Greenwich. For more information, go to: www.aimeemuthlcsw.com