Vaping: The Alarming Rise & Health Dangers
From cotton candy to chocolate, vapes have taken the act of consuming nicotine to a more palatable level. But what are they and what do they do? Vaping refers to the act of inhaling and exhaling aerosol, often called vapor, produced by an electronic cigarette (e-cigarette). These devices contain nicotine, flavorings and other chemicals (amongst many other things). But is vaping a safer alternative to traditional smoking cigarettes?
Risks and dangers of vaping
The switch from cigarettes to e-cigarettes has happened at a rapid pace. Research continues to focus on the short and long-term risks of using them. But the question is– why are vaping products so reinforcing and what are the risks associated with it? To help you understand the risks, let’s explore what’s happening to you as you vape.
Inhaling vapor causes nicotine to enter the bloodstream, liver and pancreas. This results in a rush of “feel good” sensations, temporarily increasing energy, excitement, or relaxation. Over time, with repeated use of nicotine, the area of the brain responsible for releasing these neurotransmitters becomes less sensitive, meaning higher doses of nicotine are needed to achieve the same feeling. In time, you may feel tired, irritable, tension and an increase in heart rate when you haven’t vaped. These withdrawal symptoms are typically what brings you back to repeating the vaping cycle over again, making it highly addictive.
Because vaping is a relatively new way of consuming nicotine, long-term effects are still being studied. But science has confirmed repeated exposure to vaping can lead to cardiovascular and lung complications. Vaping products contain chemicals such as diacetyl, vitamin E, formaldehyde, and acrolein. All of which can contribute to the development of COPD, acute lung injury, asthma, lipoid pneumonia or spontaneous pneumothorax.
All the facts mentioned above are there to help you understand why quitting can be so difficult. There are specific neurobiological mechanisms at play within your body when you smoke or vape that create a cycle that keeps you coming back for more.
Prevention and how to address vaping
Vaping products were marketed as a safer alternative to smoking cigarettes. This, however, only explains a small portion of the population who choose to vape. People tend to vape, because it meets one or more specific needs. Many people vape to benefit from the mood-altering effects of nicotine products. It could be used to self-soothe or for emotional coping, making it one of the main reasons why people go back to vaping after trying to quit.
Although reasons to vape vary, some common ones are:
- Stress: When you’re feeling overwhelmed with stressors in your life, you may be looking for a quick relief. The convenience, cost and taste of vaping products make the short-term relief from everyday stress appealing. On an emotional level, using nicotine products to relieve stress or self-soothe is a form of emotional coping.
- Social pressure: The use of e-cigarettes is rapidly growing, and now is the most commonly used nicotine product amongst youth and young adults. Acceptance, normalization and belonging to a social group all influence the desire to try it.
- Boredom: Boredom is another common influence to vape. When experiencing boredom, you may look for ways to alleviate the discomfort you’re sitting with, and vaping can turn into one of those activities.
- Curiosity: The trend has been growing and with everyone jumping on board, it’s natural to feel a little curious about it! With repeated exposure from peers, the desire to try something new and the variety of flavors vaping products offer, curiosity is likely to increase.
- Avoidance of Withdrawal Symptoms: This is the most common reason why people continue to smoke but the physical symptoms associated with quitting dissipate quickly relative to the emotional and psychological triggers.
If you can identify why vaping is appealing, you can find other (and perhaps even better) ways of meeting those needs that don’t involve vaping. Finding alternative and more effective ways to meet the needs addressed by vaping is one of the most important strategies in prevention. Here are a few strategies to support you:
- Self-care: Find activities that allow you to release the stress you’re experiencing in the form of movement, reflection or connecting with friends/family/a pet. Taking care of your needs reinforces that you can move through stress without vaping.
- Recreational activities: Engage in various recreational activities. Recreational activities are a great way for self-expression, releasing energy/stress, aligning with people who share similar passions, and building confidence within yourself.
- Try something new: Boredom doesn’t have to be boring! Instead, during your down time, challenge yourself to try something new. Drawing, cooking, walking, listening to music, or watching a new movie are all great ways to make the most out of your free time.
- Learn about vaping and risks: Vaping products are specifically designed to appeal to our senses. Engage in a little education. Teaching yourself or a loved one what’s actually in a vaping product, and the risks associated with it are likely to lead to a decrease in the desire to use it.
How to quit vaping
It often takes several attempts to quit vaping, but this isn’t to discourage you. Every time you quit and get some vape-free days behind you, you are learning skills and coping responses that will be with you for life. On every quit attempt, you learn more about your triggers, how to manage cravings, and what works for you. Treat every quit attempt as a learning opportunity that will inform your next attempt.
Whether you’re ready to begin, or are already on your quit journey, we have provided actionable steps you can take right now to continue moving towards your goals:
- Develop a quit plan: A quit plan acts as your roadmap for quitting vaping and will bring all the aspects of quitting into one focused guide. To develop a quit plan, choose your quit date, write down your triggers, ways to avoid these triggers, and how to manage cravings.
- Smoking cessation aids: Smoking cessation aids are medications that can be used in combination with other social and professional support. The most common and readily available smoking cessations are nicotine replacement therapy such as the patch or chewing gum. You can conveniently find this at your local pharmaceutical.
- Manage withdrawal symptoms: Avoidance of withdrawal symptoms is the most common reason why people continue to vape. Plan ahead. Make a list of the withdrawal symptoms you experience. Beside each symptom, write down a strategy to help support you through it. For example, if you write down “irritability” as a withdrawal symptom, a coping strategy could be “going for a walk”.
- Seek support: Quitting vaping is not something you must do alone. Reach out to friends, family, support groups, or a mental health professional. Sharing your experience in a supportive environment can increase your likelihood of making long-term changes.
A little self-compassion goes along way when trying to change a behavior. It may take a few attempts to get you to where you want to be, however with each attempt you’re building your resources to get you there. Know why changing your relationship with vaping is important to you and allow that to be your guide. Quitting vaping can be challenging, but it’s very possible with the right strategies and support.
ALAViDA helps individuals change their relationship with any substance through confidential, on-demand resources & coaching. Our Smoking & Vaping Cessation Pathway provides a comprehensive and supportive journey to quit smoking. From evidence-based strategies and interactive activities to a personalized care team, we’re here to help every step of the way.
For more information, you can access it on the TRAiL.
About the author:
Brianne Flaherty is a Certified Canadian Addiction Counsellor, a Registered Professional Counsellor – Candidate, and a Certified Clinical Trauma Professional. She is a registered member of the Canadian Addiction Counsellor Certification Federation and the Canadian Professional Counselling Association. For over a decade, she has been committed to training and supporting individuals and families within the private and public sector. Brianne brings a unique, holistic approach to understanding and treating substance using behaviours.