Vaping: The Facts and How to Quit

There are no health benefits to smoking e-cigarettes (vaping). Because vaping is new, we don't yet know how it affects the body over time. We do know that nicotine in e-cigarettes:

• is very addictive

• can slow brain development and affect a teen's memory, concentration, learning, self-control, attention, and mood

• can increase the risk of other types of addiction later in life

Even if you don't vape every day, you can have serious health effects from nicotine and get addicted. And even if you use e-cigarettes that don't contain nicotine, there can be harmful effects. This information can help you stop.

Why Should I Quit?

Quitting can help you be the best, healthiest version of yourself. Other reasons to stop include:

• Addiction: Addiction in your growing brain can put you at risk for other addictions later in life.

• Brain risks: Nicotine affects your brain development. This can make it harder to learn and concentrate. Some of the changes to the brain are permanent and can affect your mood and ability to control your impulses as an adult.

• Use of other tobacco products: Studies show that vaping makes it more likely that someone will try other tobacco products, like regular cigarettes, cigars, hookahs, and smokeless tobacco.

• Toxins (poisons): The vapor made from e-cigarettes is not made of water. The vapor contains harmful chemicals and very fine particles that are inhaled into the lungs and out into the environment.

• Sports: You want to do your best in sports. Vaping may irritate your lungs and make it harder to play sports.

• Money: Vaping is expensive! The cost of the cartridges over time starts to add up. Instead, you could spend that money on other things that you need or enjoy.

• To go against tobacco company advertising: Many e-cigs are made by the same companies that produce regular cigarettes. These companies see young people, like you, as new, lifetime customers.

• Unknown health effects: Many of the long-term health consequences of vaping are not yet known.

How Do I Quit?

1. Decide why you want to quit and write it down or put it in your phone. Look at your reason(s) when you feel the urge to vape.

2. Pick a day to stop vaping. Put it on your calendar and tell supportive friends and family that you'll quit on that day.

3. Get rid of all of your vaping supplies.

4. You can download tools (such as apps and texting programs) to your phone that can help with cravings and encourage you while you try to stop vaping.

5. Understand withdrawal. Nicotine addiction leads to very strong cravings for nicotine. It can also lead to:

   • headaches

   • feeling tired, cranky, angry, or depressed

   • trouble concentrating

   • trouble sleeping

   • hunger

   • restlessness

6. Remember, the signs of withdrawal are strongest in the first few days after stopping. They get better over the following days and weeks.

7. Get ready for situations that make you want to vape. These are called "triggers." If possible, avoid places and people that trigger the urge to vape. If you feel the urge to vape, try doing these things instead:

   • Chew sugar-free gum or drink water.

   • Text, call, or hang out with a friend who will support you.

   • Listen to your favorite playlist.

   • Go for a walk or jog.

   • Try yoga or meditation.

   • Take 10 deep breaths.

   • Keep your hands busy with a hobby, like drawing or making jewelry.

   • Go somewhere where smoking/vaping isn't allowed.

• You have any questions.

• You have trouble quitting.

• You feel depressed or anxious.

How do e-cigarettes work? E-cigarettes use cartridges filled with a liquid that contains nicotine, flavorings, and other chemicals. A heating device in the e-cigarette changes the liquid into a vapor, which the person inhales. That's why using e-cigs is called "vaping."

People can vape with e-cigs, vapes, vape pens, vaporizers, and e-hookahs. It doesn't matter which device is used to inhale nicotine. It is still addictive and can affect brain development.

Where can I get more information on e-cigarettes and quitting? Ask your health care provider for advice on quitting. You also can find support online at:

• Know the Risks: e-cigarettes.surgeongeneral.gov

• Stanford Medicine: med.stanford.edu/tobaccopreventiontoolkit/E-Cigs

• Smokefree.gov: teen.smokefree.gov or call (800) QUIT-NOW (800) 784-8669

• CDC: cdc.gov/tobacco/basic_information/e-cigarettes/index