Quitting Smoking Vaping For Dummies (Charles H. Elliott, Laura L. Smith) (z-lib.org)

managing, 298 inability to quit overview, 254–258 cost-benefit analysis, 116, 117 tolerating, 298 overview, 115, 116 treatment for, 257–258 psychological role of, 136–137 loss of pleasure self-observation of, 154, 155, 156 cost-benefit analysis, 113 self-rewards and, 160 overview, 111, 112, 113 shame, 309–310 sharing, 296 overview, 105, 106, 107 thoughts vs., 138 powerlessness triggers and anticipating, 251–252 cost-benefit analysis, 109 confronting, 248 overview, 107, 108, 129 overview, 248–252 procrastination urges driven by, 243 cost-benefit analysis, 114, 115 emphysema, 47 overview, 113, 114 encouragement, 42, 321 source of, 107 entertainment, 294–295 family, support from environment, cleaning, 318 asking for, 218–219 environmental pollution, 53, 54 telling others about quitting, 220–223 Etscorn, Frank, 13 Farm Bill (2018), 70 EVALI (vaping product use-associated lung injury), 178 FAST acronym, 44, 45 evaluation, of self, 312–313 fatigue, 241 excuses FDA (Food and Drug Administration). See also nicotine harm reduction and, 172 lapses and, 262 replacement therapy (NRT) overcoming, 242–243 approving flavors for vaping, 328 rationalizing and, 263–265 cannabidiol (CBD) approval by, 70 exercise, 36, 37 Chantix and, 216 for breathing, 249–250 prescriptions approved by controlling anger with, 235 counteracting urges, 258 bupropion (Zyban), 132–133 for determining stage of quitting, 208–210 varenicline (Chantix), 130–132 monitoring, 286–287 prohibiting lobelia, 184 sleeping and, 238 regulation of e-liquids by, 67 triggers and, 258 snus marketing and, 33 willpower and, 258 vaping research and, 75 view of nicotine, 173 F fear of failure overcoming, 110, 111 false beliefs overview, 109, 110 defined, 105 fear of loss fear of failure overcoming, 113 cost-benefit analysis, 110, 111 overview, 111, 112, 113 overview, 109, 110 feelings. See also distorted thinking; triggers anger, 234–236 controlling with breathing exercises, 249–250 confidence, 252 with daily affirmations, 250–251 Index 337

feelings (continued) identifying cause of habit, 310–311 distorted thinking and, 146, 147 overview, 310 empathy past mistakes, 311 defined, 296 writing letter of self-compassion, towards smoker, showing, 319–320 frustration, 330 311–312 guilt, 309–310 overview, 307–312 invulnerability, 252 perfectionism and, 308–309 negative formaldehyde, 29, 77 anxiety, 255–256 Franken, Al, 250 causing relapses, 258 friends, support from depression, 256–257 asking for, 218–219 managing, 298 telling others about quitting, 220–223 overview, 254–258 frustration, 330. See also emotions tolerating, 298 treatment for, 257–258 G psychological role of, 136–137 self-observation of, 154, 155, 156 generalized anxiety disorder (GAD), 255 self-rewards and, 160 Gilbert, Herbert, 60 shame, 309–310 goals sharing, 296 thoughts vs., 138 confidence and, 290–291 triggers and daily affirmations and, 250 anticipating, 251–252 fitness, 286 confronting, 248 health, 276 overview, 248–252 perfectionism as, 291 urges driven by, 243 on quit day, 230 government programs, 323–326 fiber, 281–282 gratitude journal, 302 filters, 174 Great American Smokeout, 219, 324 flavoring, 69, 75, 79 guilt, 309–310. See also emotions food gum, 124, 125, 169, 226 Gwynn, Tony, 39 choosing, 280–285 distorted thinking and, 277–280 H eating out and, 284 fiber in, 281–282 habits monitoring intake of, 276–277 changing, 223–224 nutrients in, 280–281 triggers and, 223 on quit day, changing, 228–229 weakening, 223 recommended diet, 284–285 reducing calories from, 282–283 harm reduction Food and Drug Administration. See FDA (Food and Drug controversy of, 173 defined, 171–172 Administration) excuses and, 172 forgiveness overview, 171–172 smokeless tobacco as method for, guilt vs. shame, 309–310 176–177 improving 338 Quitting Smoking & Vaping For Dummies

health. See also diet; exercise; weight hypertension benefits from mindfulness, 298–299 smoking and, 44 boosting metabolism, 285–287 vaping and, 78, 79 distorted thinking and, 277–280 with harm reduction, improving, hypnosis, 185–186 171–172 lifestyle improving confidence, I 293–294 monitoring intake of food, 276–277 inability to quit motivation and, 287 overcoming, 116, 117 nicotine affecting, 172 overview, 115, 116 obesity and, 281 overview, 275 indirect costs, 10 risks of vaping, 329 inhalers, 127, 128 setting realistic goals regarding, 276 insomnia. See also sleeping healthcare providers. See also nicotine replacement alcohol causing, 239 therapy (NRT) anxiety causing, 240 combating, 239 prescriptions from depression causing, 240 bupropion (Zyban), 132, 133 medications causing, 240 clonidine, 133–134 nicotine replacement therapy (NRT) causing, 259 inhalers, 127, 128 on quit day, 232 nasal sprays, 126, 127 insurance nortriptyline, 133 nicotine replacement therapy (NRT) and, 122 varenicline (Chantix), 130, 131, 132 smoking and, 9, 10 vaping and, 10 speaking with, 119, 121, 129, 130 Internet, as resource for quitting, 325 heart attack, 45, 78, 79, 180. See also cardiovascular invulnerability, 252 IQOS devices, 32 disease heart disease J nicotine and, 172 Juul, 67, 69, 83 nicotine replacement therapy (NRT) and, 121 smoking and, 43, 44 K heat not burn (HNB), 31–32 heated tobacco products (HTPs), 31–32, 48 kindness, 304–305 hemoglobin A1C, 79 Kwit app, 167 hemp, 70 heredity, 310 L hiding ashtrays, 224 lapses lighters, 226 avoiding criticizing smoker regarding, 321 history of quitting benefiting from, 263–265 harm reduction and, 172 caused by stress, 204 reviewing, 214–215 learning from, 268 HNB (heat not burn), 31–32 myths regarding, 265–266 holding cigarettes, 223 nicotine replacement therapy (NRT) and, 260 Hon Lik, 60 occasional, 215, 266 HTPs (heated tobacco products), 31–32, 48 hydrogen cyanide, 29 Index 339

lapses (continued) marketing overcoming, 271 overview, 34 overview, 261–271 as reason for smoking, 311 Quit and Win programs and, 187 regulation of, 7 reasons for, 262 scams recovering from, 269–271 promises made by, relapses vs., 262–263 190–191 Stages of Change model and, 205 skepticism towards, 191 targeting meditation, 301 lead, 29, 77 of snus, 33 legislation of tobacco, 9 of vaping to youths, 88–90 California, 55, 71 flavoring, 69 ”Marlboro Man,” 34 on medical marijuana, 70, 71, 72 massages, 190 minimum age, 55 medications public areas, 54, 55 vaping, 75, 84 for anxiety, 184–185 letters, of self-compassion, 311–312 causing insomnia, 240 lighters, hiding, 226 contraindications in, 134 lobelia, 184 for depression, 184–185 losing weight discussion, 12, 19 choosing diet, 280–285 for insomnia, 237 eating out, 284 on-label prescribed fiber in diet, 281–282 nutrients in diet, 280–281 bupropion (Zyban), 132–133 recommended diets, 284–285 varenicline (Chantix), 130, reducing calories from diet, 282–283 lozenges, 125, 126 131, 132 L-tryptophan, 185 off-label prescribed lung cancer, 9, 34, 48 lungs clonidine, 133, 134 diacetyl and, 81–82 nortriptyline, 133 mining metals and, 78 in personalized quit strategy, vaping and, 80, 83, 86 216–217 M side-effects of, 217 success rate and, 119 macular degeneration, 50 meditation, 299–301 magnets, 188 Mediterranean Diet, 285 maintenance stage MedlinePlus, 326 melatonin, 237 overview, 203–204 metabolism questions about, 206 boosting, 285–287 Major League Baseball (MLB), 39 nicotine interacting with, 275 mantra-focused meditation, 300 mind, clearing, 240–241 marijuana, 329 mindfulness, 12, 15 purported benefits of, 70, 71, 72 benefiting from risks of vaping, 84, 85 vaping leading to, 91 concentration, 299 health, 298–299 managing negative emotions, 298 developing, 299–301 overview, 298 340 Quitting Smoking & Vaping For Dummies

MindTools website, 169 interacting with metabolism, 275 mining metals, 78 levels of, 174 Minnesota Heart Health Program, 186 MLB (Major League Baseball), 39 reducing, 182 modeling, 24, 25, 26 in vaping, 330 monitoring pod systems and, 67 products, 169 exercise, 286–287 promoting perfectionism, 308 intake of food, 276–277 tobacco and, 29, 172–173 progress, 164, 254 vaping and, 10, 76, 90, 91, 93 smoking before quitting, 212–214 weight and, 39, 40 Monsees, James, 67 withdrawal from, 120, 144 Monthly News Report, 296 Nicotine Anonymous website, 170 motivation nicotine poisoning, 13, 83, 84, 121 health and, 287 nicotine replacement therapy (NRT). See also medications self-criticism and, 308 chances of quitting with, 181, 216 mouth, position of cigarettes in, 223 combining, 128, 129 mouth cancers, 38, 39 costs associated with, 259 moving meditation, 300 insomnia, 259 insurance and, 122 N as method for harm reduction, 173 myths regarding, 259 nasal sprays, 126, 127 not recommended for active smokers, 175 National Health Service, 326 over-the-counter National Health Service (NHS), 75 nicotine gum, 124, 125 National Institute on Drug Abuse (NIDA), 325 nicotine lozenges, 125, 126 National Network of Tobacco Cessation Quitlines, nicotine patches, 123, 124 overview, 122 15, 122 overview, 12, 19, 121, 216 National Suicide Prevention Lifeline, prescription inhalers, 127, 128 149, 257 nasal sprays, 126, 127 National Youth Tobacco Survey, 87 overview, 126 negative reinforcement, 24 reducing use of, 258–260 neighborhood watch program, 301 side-effects of, 259 neurochemicals, 20 snus and, 177 New Mexico Institute of Mining and Technology, 13 success of, 120, 135 NHS (U.K. National Health Service), 75 supply of, 226 nicotine. See also quitting urges and, 259 using, 121, 122 addiction to, 8, 35, 76, 120 vaping vs., 178 benefits of, 120, 122 nicotine salt, 69 biochemical effects of, 20, 76, 120 NIDA (National Institute on Drug Abuse), 325 cancer and, 172 nitrosamines, 177 chronic obstructive pulmonary disease (COPD) no-smoking zone, 318 NRT. See nicotine replacement therapy and, 172 discussion, 1, 2 dopamine activation by, 144 exercise and, 38, 39 heart disease and, 172 Index 341

O planning distractions, 320 obesity, 281 implementing, 225–227 obstacles, identifying, 215–216 for quitting odor, 10, 40 reviewing, 226 ohms, 65 writing, 220 olfactory sense, 40, 43 pod systems, 66, 67, 69, 89 P poisons, 54 popcorn lung, 81, 82 PAD (peripheral artery disease), 46 positive reinforcement, 24 panic disorder, 256 positivity parenting confidence and, 252 communication and when helping smoker, 319 listening, 96, 97 powerlessness supporting, 98, 99 addiction and, 108 talking, 95, 96 overcoming, 108, 109 overview, 107, 108 preventing youth vaping, 92, 93 precontemplation stage, 200–201, 206 signs of youth vaping, 93, 94, 95 pregnancy strategies for nicotine replacement therapy (NRT) and, 121 smoking and, 41–42 keeping youths busy, 99, 100 vaping and, 83 setting limits, 100, 101 preliminary studies, 192 patches, 123, 124 preparation stage, 201–202, 206 peer pressure, 24 prescriptions assertiveness and, 305–307 for bupropion (Zyban), 132, 133 rationalizing and, 263 for clonidine, 133–134 as reason for smoking, 311 nicotine inhaler, 127, 128 vaping and, 331 nicotine nasal spray, 126, 127 perfectionism for nortriptyline, 133 forgiving and, 308–309 for varenicline (Chantix), 130, 131, 132 as goal, 291 prevention periodontal disease, 50 by keeping youths busy, 99, 100 peripheral artery disease (PAD), 46 by setting limits, 100, 101 Personal Finance for Dummies (Tyson), 11 signs of vaping and, 93–95 Personal Pattern Tracker, 212–214 through communication, 95–96 pesticides, 54 through support, 98–99 Pfizer, 168 tips for, 92–93 pharmacy, 122, 123, 124, 125, 126 privacy, in quit apps, 165 phobias, 256 problem solving, 292–293 physical appearance, 40, 41 Prochaska, James O., 200 pilot study, 192 procrastination pipes, 31, 44 overcoming, 115 placebos overview, 113, 114 in acupuncture, 189 used in research, 193 342 Quitting Smoking & Vaping For Dummies

productivity benefits of, after first month, 244 on quit day, 229–230 chances of of smokers, 244 increasing, 216 products with nicotine replacement therapy (NRT), 181 different brand of tobacco, 223 with vaping, 181 nicotine gum, 169 changing habits before, 223–224 smokeless tobacco, 214 cleaning smoking environment before, 224 for vaping commitment to, 220 containing tetrahydrocannabinol (THC), 178 declaring decision to others about, 220–223 illegal, 328 difficulties in, 11, 12 emotions and, 247–260 progress, monitoring, 164 financial incentives for, 187 propylene glycol, 68, 70, 77 life before and after, 244–245 psychological factors. See also distorted thinking; false monitoring problem before, 212–214 overcoming excuses after, 242–243 beliefs; triggers overview, 211 in addiction, 8–9 planning, 13, 19 behavioral associations, 22, 23, 137 preparation for, 223 feelings, 136 research on, correlations and causation, 192–195 function of mind, 21 resources for reinforcement, 24 evaluating apps as, 164–165 pulmonary inflammation, 80 government programs, 323–326 purpose, sense of, 301–302 Internet, 169–170 Kwit app, 167 Q overview, 161–162 QuitGuide app, 165–166 QBBs (quit-busting beliefs). See false beliefs quitlines, 162–163 Quit and Win program, 186–187 quitlines, state specific, 325 quit day QuitNow! app, 166 QuitStart app, 166 avoiding triggers on, 230–231 Quitter’s Circle app, 168 changing morning routine on, 227–228 recommendations regarding apps as, 169 diet on, 228–229 Smoke Free app, 167–168 going to sleep on, 232 texting, 163–164 on Great American Smokeout, 219, 324 reviewing history of, 214–215 implementing plans prior to, 225–227 rewards in, 10, 11 overview, 225 savings from, 10 productivity on, 229–230 scams targeting, 190–191 rewarding oneself on, 231 six months after, 260 quit-busting beliefs (QBBs). See false beliefs with snus, 177 QuitGuide app, 165–166 stages of quitlines, 15, 122, 162–163, 325 action, 202–203 QuitNow! app, 166 contemplation, 201 QuitStart app, 166 determining, 206–207 Quitter’s Circle app, 168 quitting asking for support from others, 218–219 assessing readiness for, 207 Index 343

quitting (continued) relapses, 11, 14, 15 exercise for determining, 208–210 after six months of quitting, 260 maintenance, 203–204 avoiding criticizing smoker regarding, 321 overview, 199–200 caused by stress, 204 precontemplation, 200–201 chances of, 233 preparation, 201–202 increased due to depression, 254 termination, 204–205 relationships decreasing, 296 drifting into, 267 techniques for, 12 factors causing, 268–269 using vaping to quit smoking, 180–182 identifying, 267 vaping, 164 lapses vs., 262–263 vigilance after, 14, 15 learning from, 268 willpower and, 18 negative emotions causing, 258 withdrawal symptoms of overcoming, 271 overview, 261 overview, 233 Quit and Win programs and, 187 sleeping, 236–241 recovering from, 269–271 temper, 234–236 seasonal, 215 tolerating with, 241–242 Stages of Change model and, 205 writing plan for, 220 relationships R being honest in, 296 decreasing chances of relapse, 296 RA (rheumatoid arthritis), 50 improving radioactive elements, 29 Daily News Report, 295–296 randomized controlled study (RCT), 192–193 disclosing emotions, 296 rationalizing, 263–265 helping others, 297–298 Reader’s Digest, 34 overview, 295 recovering from relapses, 269–271 reducing reproductive system, 41, 42, 43 research anxiety, with breathing, 250 calories from diet, 282–283 correlations and causation in, cardiovascular disease, 285 194–195 chance of cancer, 174 damage from cigarettes on e-liquids, 67, 77, 78, 79, 80 on medical marijuana, 70, 71, 72 overview, 171–172 on mindfulness, smokeless tobacco, 176–177 while smoking, 173–175 298–299 nicotine level, 182 need for more, 80 number of cigarettes, 173, 223 on nicotine replacement therapy (NRT), 128 secondhand smoking, 176, 318 placebos used in, 193 stress, 320–321 preliminary studies and, 192 use of nicotine replacement therapy (NRT), 258–260 on quitting, number of attempts, 176 regulation randomized controlled study (RCT) and, of e-liquids, 67 of tobacco, 7 192–193 of tobacco marketing, 7 replication of, 193 of vaping, 75, 84 on tobacco products, 36 on twins, 40 on vaping, 75 344 Quitting Smoking & Vaping For Dummies

resilience, strengthening, 289–302 exposure to, 311 resources for quitting protection from, 52, 53 reducing, 318 evaluating apps as, 164–165 smokeless tobacco and, 176 government programs, 323–326 secondhand vapor, 84 Internet, 169–170 seizures, 83, 134 Kwit app, 167 self-acceptance, 312–314 overview, 161–162 self-care, 293–295 QuitGuide app, 165–166 self-compassion, 15 quitlines, 162–163 assertiveness and, 305–307 QuitNow! app, 166 developing, 303–314 QuitStart app, 166 forgiveness and, 307–312 Quitter’s Circle app, 168 kindness and, 304–305 recommendations regarding apps as, 169 as resource for quitting, 169–170 Smoke Free app, 167–168 self-acceptance and, 312–314 texting, 163–164 writing letter of, 311–312 respiratory infections, 52, 80 self-criticism reward system motivation and, 308 discussion, 8, 12 relapses and, 270 neurochemicals in, 20 self-indulgence, 305 rewards, on quit day, 231 self-rewarding, 160 rheumatoid arthritis (RA), 50 sense of purpose, 301–302 risks shame, 309–310. See also emotions of relapses, 233 side-effects of smokeless tobacco, 176 anxiety, 254 of vaping, 328 depression, 254 Robinson, Joseph, 60 of medications, 217 role models, vaping and, 330 of nicotine replacement therapy (NRT), 259 routine SIDS (Sudden Infant Death Syndrome), 52 changing, 217–218, 227–228 sleeping. See also insomnia for sleeping, creating, 237–238 aids for, 238 Royal Academy of Physicians, 180 associating bed with, 239 rumination, 299 avoiding stimulants before, 240 Ruyan, 60 cleaning room for, 239 clearing mind for, 240–241 S exercise and, 238 importance of, 236–237 Sam-E, 184 medications for, 237 scams preparing room for, 238–239 on quit day, 232 promises made by, 190–191 routine for, 237–238 skepticism towards, 191 willpower and, 253 targeting meditation, 301 SMART Recovery website, 170 secondhand smoke smells, as triggers, 230, 318 on airplanes, 54 Smoke Free app, 167–168 children and, 24, 25, 26, 52 defined, 51 Index 345

smoke juice. See e-liquids environmental pollution and, 53, 54 Smokefree.gov, 163, 325 exercise and, 36, 37 smokeless tobacco with filter, 174 health effects of cancer and, 176 discussion, 1, 8 asthma, 46, 52 exercise and, 38 cardiovascular disease, 44, 46 as method for harm reduction, 176–177 cerebrovascular disease, 44, 45, 46 mouth cancers and, 38, 39 chronic bronchitis, 47 olfactory sense and, 40 chronic obstructive pulmonary disease (COPD), 47 physical appearance and, 41 coughing, 47 risks of, 176 death, 9, 74 tracking usage of, 214 ear infections, 52, 53 types of, 32–33 emphysema, 47 smokers heart attack, 44–45 in action stage, 202–203 heart disease, 43–44 aggressive, controlling anger towards, 319 illnesses overview, 43 avoiding company of, 248 lung cancer, 48 celebrating success with, 322 lung health, 46 confidence in, 201, 203, 268 mouth cancers, 38–39 in contemplation stage, 201 other cancers, 33, 34, 48, 49 criticizing, avoiding, 320, 321 other problems, 50 encouraging, 321 peripheral artery disease (PAD), 46 helping quit, 317–322 respiratory infections, 52 improving health, 172 stroke, 9 in maintenance stage, 203 indirect, 52 observing, 244 insurance and, 9, 10 in precontemplation stage, 200–201 monitoring, 212–214 in preparation stage, 201–202 negative emotions and, 9 productivity of, 244 olfactory sense and, 40, 43 showing empathy towards, 319–320 overcoming excuses for, 242–243 showing interest in, 321–322 peer pressure as reason for, 311 in termination stage, 204–205 physical appearance and, 40, 41 as trigger, 248 public ban on, 7, 34, 54, 55, 56 weight of, 275 quitting smoking. See also quitting; vaping difficulties, 11, 12 advertising and, 311 planning, 13, 19 associations triggering, 22, 23 rewards, 10, 11 bad odor and, 10, 40 savings, 10 caused by anxiety, 189 techniques, 12 chemicals ingested in, 75 vigilance after, 14, 15 coffee instead of, 38 willpower, 18 combining vaping and, 180 reducing damage from, 173–175 costs of, 9, 10, 187, 244 reproductive system and, 41, 42, 43 in different locations, 223 risks associated with, 7, 9 discussion, 1, 2 risks to children, 52 346 Quitting Smoking & Vaping For Dummies

risks to family, 52 defined, 70 versus vaping purported benefits of, 71, 72 risks of vaping, 84, 85, 86 overview, 10, 73, 74 vaping leading to, 91 safety, 74 vaping products containing, 178 weight and, 11, 39, 40 vitamin E acetate and, 80 Smoking/Quitting Clarifier, 208–210 texting, 163–164 snuff, 33 thinking, distorted, 280. See also feelings; triggers overview, 177 catastrophizing in, 140, 141 tracking usage of, 214 challenging snus, 33 social anxiety disorder, 255 evidence-based questions, 147, 148, 149 social contributors, 24 moderating extremism, 149 social media, support in, 169–170 self-talk, 150, 151, 152 St. John’s Wort, 184 extremes in, 144 Stages of Change model, 199–210 feelings and, 138 stigmas, 18, 19 letting go of, 153, 154 stimulants mental filtering in, 143, 144 in drinks, 229 negative predictions in, 141, 142, 143 before sleep, avoiding, 240 obligatory evaluations in, 146 stress overlapping in, 147 avoiding, 220, 229 overview, 22, 140 causing relapse, 204 personalizing in, 145 reducing with mindfulness, 298 psychological role of, 136–137 relievers of, 226 thirdhand smoke, 51, 52, 53 stroke throat, 241 reducing risk of, 43 tightness in chest smoking and, 9 after quitting, 241 symptoms of, 44, 45 in panic disorder, 256 Sudden Infant Death Syndrome (SIDS), 52 tobacco. See also quitting; specific tobacco products suicidal thoughts, 131, 132, 133, 149, 257 chemical composition of, 29 support, 12, 42, 119. See also healthcare providers combustion of, 29, 30, 74 from apps, 218 cultivation of, 29 from others discussion, 1, 2 asking for, 218–219, 331 flavoring of, 32–33 declaring decision about quitting, 220–223 history of, 28, 30 from quitlines, 218 marketing and, 9 in social media, 169–170 nicotine vs., 172–173 Surgeon General, 34 products from, 29 public perception of, 33–34 T regulation of, 7 risks associated with, 7 tea, 238 smokeless teens. See young people as method for harm reduction, 176–177 termination stage, 204–206 tracking usage of, 214 Terry, Luther, 34 smokeless forms of, 32–33 tetrahydrocannabinol (THC), 329 vaporizing, 31–32 Index 347

Tobacco Plain Packaging Act (Australia), 56 U.S. Centers for Disease Control and Prevention (CDC), tolerance, 18 47, 75, 92 treatment vaping and, 178 for anxiety, 184–185, 255–256 website for, 325 based on correlation, 195 U.S. Food and Drug Administration (FDA). See also for depression, 184–185, 257–258 for difficulty sleeping, 185 nicotine replacement therapy (NRT) dropout rate and, 192 approving flavors for vaping, 328 treatment as usual, 192 cannabidiol (CBD) approval by, 70 triggers. See also distorted thinking; feelings Chantix and, 216 alcohol as, 215 prescriptions approved by analyzing causes of, 138–139 anticipating, 251–252 bupropion (Zyban), 132–133 avoiding, 230–231, 248 varenicline (Chantix), 130–132 changing responses to, 157, 158 prohibiting lobelia, 184 coffee as, 23, 136, 159 regulation of e-liquids by, 67 confronting, 158, 159, 160, 248 snus marketing and, 33 defined, 217–218 vaping research and, 75 development of, 22, 23 view of nicotine, 173 drinks as, 229 U.S. National Cancer Institute, 165 emotions and, 248–252 U.S. National Library of Medicine, 326 exercise and, 258 habits and, 223 V minimizing exposure to, 156, 157 other smokers, 248 vape oil. See e-liquids psychological role of, 136–137 vaping. See also e-liquids; quitting; smoking smells as, 230, 318 Truth Initiative addiction to, 329 texting and, 164 asking support to quit, 331 website for, 326 asthma and, 80 two-chair technique. See distorted thinking Better Business Bureau (BBB) and, 328 California Tobacco Control Program (CTCP) and, 55 U cannabidiol (CBD), 70, 71, 84 chances of quitting with, 181 U.K. National Health Service (NHS), 75 combining smoking and, 180 ulcers, 50 companies promoting, 323–324 upbringing, 311 dangers of urges addiction, 76, 90, 91, 92 breathing through, 249–250 cannabidiol (CBD), 85 driven by emotions, 243 contaminated supplies, 80, 85, 91 before eating, 253 device explosion, 82 exercise counteracting, 258 diseases, 78, 79, 80 myths regarding, 265–266 gateway to other drugs, 86, 91 nicotine replacement therapy (NRT) and, 259 irritated lungs, 80, 81, 82 triggers and, 252 mining metals, 78 overview, 75, 76 pregnancy, 83 safety, 80 348 Quitting Smoking & Vaping For Dummies

secondhand vapor, 84 pod systems, 66, 67, 89 seizures, 83 second generation, 64 tetrahydrocannabinol (THC), 84, 85, 86 third generation, 64, 65 toxic chemicals, 77, 78 vaping product use-associated lung injury (EVALI), 178 discussion, 1, 2 vapor juice. See e-liquids effects of, 329, 331 varenicline (Chantix), 130–132, 216 FDA approving, 328 vegetable glycerin, 68, 70, 77, 90 flavoring in, 69 Veteran’s Administration, 162 health risks of, 329 vitamin E acetate, 80 history of, 59, 60 illegal products for, 328 W insurance and, 10 legislation of, 75 WADA (World Anti-Doping Agency), 39 marijuana and, 329 wait-list control group, 192 nicotine and, 68, 69, 330 waterpipe, 31 nicotine replacement therapy (NRT) vs., 178 websites, for quitting, 163, 323–326 overview, 177–179 Weekly News Report, 296 peer pressure and, 331 weight preventing youth communication, 95, 96 effect of smoking on, 39–40 support, 98, 99 losing tips, 92, 93 warning signs, 93, 94, 95 choosing diet, 280–285 to quit regular smoking, 64, 68, 69, 75, 79, 180–182 distorted thinking and, 277–280 regulation of, 75, 84, 179 eating out and, 284 risks associated with, 7, 8, 328 fiber in diet, 281–282 role models and, 330 nutrients in diet, 280–281 savings by quitting, 10 recommended diets, 284–285 vs. smoking reducing calories, 282–283 overview, 10, 73, 74 tracking food intake, 276–277 safety, 74 willpower, 252–254 tetrahydrocannabinol (THC), 71, 72 addiction and, 18 young people and, 327–331 exercise and, 258 secretiveness, 89, 108 false beliefs regarding, 107, 108 statistics, 87, 88 role in quitting, 18, 119 targeted marketing, 88, 89, 90 sleeping and, 253 vaping devices withdrawal symptoms atomizers, 62 dizziness, 241 batteries dopamine depletion, 144 safety, 61, 62, 82 fatigue, 241 types of, 61 impaired concentration, 241 explosion of, 82 increased coughing, 241 first generation, 63, 64 overview, 120–121, 233 fourth generation, 66 sleeping, 236–241 ohms and, 65 sore throat, 241 overview, 60, 61, 63, 75 temper, 234–236 tightness in chest, 241 tolerating with, 241–242 Index 349

World Anti-Doping Agency (WADA), 39 nicotine replacement therapy (NRT) and, 121 writing pod systems and, 67 secretiveness of, 89, 108 cue cards, 226–227, 250 vaping and, 327–331 distorted thinking, 280 in food journal, 276 addiction, 90, 91, 92 in gratitude journal, 302 contaminated supplies, 91 increasing chance of commitment to quit, 210 statistics, 87, 88 letter of self-compassion, 311–312 targeted marketing, 88, 89 plan for quitting, 220 Smoking/Quitting Clarifier, 208 Z Y Zyban (bupropion), 132, 133 young people. See also parenting experimentation by, 1, 59 modeling by, 24, 25, 26 350 Quitting Smoking & Vaping For Dummies

About the Authors Laura L. Smith, PhD: Dr. Smith is a clinical psychologist. She is past-president of the New Mexico Psychological Association. She has considerable experience in school and clinical settings dealing with children and adults who have emotional disorders, frequently accompanied by substance abuse problems, including s­ moking and vaping. She presents workshops and classes to the University of New Mexico adult continuing education program. Dr. Smith is a widely published author of articles and books to the profession and the public. Charles H. Elliott, PhD: Dr. Elliott is a clinical psychologist and currently presi- dent of the New Mexico Psychological Association. He is also a professor emeritus at Fielding Graduate University and has served on the faculty of two medical schools. He has extensive experience in the treatment of children, adolescents, and adults with emotional disorders, especially disorders that interact with health, such as smoking and vaping. Dr. Elliott has authored many professional articles, book chapters, and books in the area of health psychology and cognitive behavior therapies, including Why Can’t I Get What I Want?: How to Stop Making the Same Old Mistakes and Start Living a Life You Can Love (Davis-Black). Drs. Smith and Elliott have worked on numerous publications together. They are coauthors of: Anger Management For Dummies (Wiley); Borderline Personality Disorder For Dummies (Wiley); Child Psychology & Development For Dummies (Wiley); Overcoming Anxiety For Dummies, 2nd Edition (Wiley); Obsessive Compulsive Disorder For Dummies (Wiley); Seasonal Affective Disorder For Dummies (Wiley); Anxiety & Depression Workbook For Dummies (Wiley); Depression For Dummies (Wiley); Hollow Kids: Recapturing the Soul of a Generation Lost to the Self-Esteem Myth (Prima L­ ifestyles); and Why Can’t I Be the Parent I Want to Be? (New Harbinger). Their work has been featured in various media including Family Circle, Parents, Child, and Better Homes & Gardens, as well as popular publications like the New York Post, Washington Times, Daily Telegraph (London), NPR, CNN, Canada AM, and various Sirius Satellite radio shows. They have committed their professional lives to making the science of psychology relevant and accessible to the public. You can contact the authors at www.quittingsmokingandvaping.com. Dedication We dedicate this book to all the people who struggle with addiction to smoking or vaping. We also dedicate this book to our grandchildren — Lauren, Cade, Alaina, Carter, and Viktoria — whom we fervently hope never turn to vaping or smoking.

Author’s Acknowledgments We want to thank our outstanding team at Wiley. As usual, their expertise, sup- port, and guidance was of immeasurable help. From the beginning, our acquisi- tion editor, Tracy Boggier, helped us formulate and execute a plan for developing this book on quitting smoking, as well as the new phenomenon of vaping. Elizabeth Kuball, development and copy editor, ensured that our text stayed on point and error-free. We also thank Alicia Wiprovnick, our technical editor, for her contributions. We would also like to acknowledge Jackson Gantzer for offering advice and infor- mation about the technical aspects of vaping devices. Thanks to Lauren Rodriguez for her help with understanding the teen vaping culture. Others also provided us with invaluable feedback and ideas: Kitty Tynan, Scott Bucholtz, Brian Elliott, Nancy Handmaker, Sarah Pastore, Allison Wolfe, Kate Wolfe, Trevor Wolfe, and Janice Guerin. Publisher’s Acknowledgments Production Editor: Mohammed Zafar Ali Cover Photos: © Carpe89/Getty Images Senior Acquisitions Editor: Tracy Boggier Project Editor: Elizabeth Kuball Copy Editor: Elizabeth Kuball Technical Editor: Alicia Wiprovnick

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PERSONAL ENRICHMENT 9781119187790 9781119179030 9781119293354 9781119293347 9781119310068 9781119235606 USA $26.00 USA $21.99 USA $24.99 USA $22.99 USA $22.99 USA $24.99 CAN $31.99 CAN $25.99 CAN $29.99 CAN $27.99 CAN $27.99 CAN $29.99 UK £19.99 UK £16.99 UK £17.99 UK £16.99 UK £16.99 UK £17.99 9781119251163 9781119235491 9781119279952 9781119283133 9781119287117 9781119130246 USA $24.99 USA $26.99 USA $24.99 USA $24.99 USA $24.99 USA $22.99 CAN $29.99 CAN $31.99 CAN $29.99 CAN $29.99 CAN $29.99 CAN $27.99 UK £17.99 UK £19.99 UK £17.99 UK £17.99 UK £16.99 UK £16.99 PROFESSIONAL DEVELOPMENT 9781119311041 9781119255796 9781119293439 9781119281467 9781119280651 9781119251132 9781119310563 USA $24.99 USA $39.99 USA $26.99 USA $26.99 USA $29.99 USA $24.99 USA $34.00 CAN $29.99 CAN $47.99 CAN $31.99 CAN $31.99 CAN $35.99 CAN $29.99 CAN $41.99 UK £17.99 UK £27.99 UK £19.99 UK £19.99 UK £21.99 UK £17.99 UK £24.99 9781119181705 9781119263593 9781119257769 9781119293477 9781119265313 9781119239314 9781119293323 USA $29.99 USA $26.99 USA $29.99 USA $26.99 USA $24.99 USA $29.99 USA $29.99 CAN $35.99 CAN $31.99 CAN $35.99 CAN $31.99 CAN $29.99 CAN $35.99 CAN $35.99 UK £21.99 UK £19.99 UK £21.99 UK £19.99 UK £17.99 UK £21.99 UK £21.99 dummies.com

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