Is quitting vaping a priority for you? Many people are in the same boat - more than 60% of adults report wanting to quit. Quitting during the workday is an important part of quitting for good.
Many people find quitting vaping to be harder than quitting smoking (which, as we know, is hard itself!). One of the reasons it’s challenging to quit vaping is that it’s more accessible, especially at home. On the other hand, having more control over your environment and your quitting strategies can help you succeed.
Support is an important piece of quitting any form of tobacco. And in a traditional workplace, finding supportive people might be as easy as sitting with a group at lunch each day. At home, you may notice it’s not as easy to make connections or ask for support on your journey. A few tricks to get support at and outside of work:
- Work with a coach. Coaches understand that quitting is hard. A coach can help you identify vaping triggers, create your quit toolkit, and define your support system.
- Get creative about support, even at a distance. Have open and honest conversations before and during your quit. Share how your loved ones and colleagues can support you. Maybe you like supportive texts or distractions. Or, maybe you don’t want to talk about it at all. It’s up to you, but it helps to tell them and ask for what you need.
- Check out the Pivot Community. In Community, like-minded people share their tips and tricks, and you also can share your experience. Community is available 24/7, whenever you need support.
Changing Up Your Environment
Changing your environment can reduce cues to vape. Environment adjustments that change visual, smell, and taste cues can play a big role in quitting at home. Some strategies to consider:
- Dispose of vaping devices. Cleaning your house is just one of many tips to help stop vaping. Throw away vapes, pods, and accessories. Look in drawers, bags, coat pockets or anywhere a stray vape may be hiding.
- Consider your workspace. Think about your workspace. Does it trigger you to vape? Consider moving to another location or making minor adjustments to establish the space as new, such as a new desk, plant, or candle.
- Successful snacking. Addressing hand-to-mouth urges that come with quitting can be an opportunity to learn to cook a new dish and have foods on hand that keep your hands busy, like fruits, nuts, and seeds.
Revisiting Workday Triggers
It’s also worth thinking about how workday triggers might play a role. Two of the most common triggers are stress and boredom. Additionally, you might find you vape on autopilot when triggers pop up. Here are some ways to conquer workday triggers:
- Challenge yourself to make work time vape-free. If you find you vape on autopilot during the workday, you might challenge yourself to put the vape away for a period of time. Pivot offers Practice Quits, where you get set aside 1-24 hours of non-vaping time. The app also keeps track of time for you! You might also challenge yourself to limit vaping to before the workday starts or during lunch.
- Breathe. One of the simplest ways to relax during a particularly stressful moment is to breathe. Deep breathing sends signals from your body to your brain to slow down and return everything to normal. One way to get into the habit of deep breathing is to practice box breathing - breathe in for four counts, hold for four counts, exhale for four counts, then hold for four counts. Repeat as needed.
- Get moving. When boredom strikes, you might go for a quick walk, do five push-ups, or dance to your favorite song. (You can’t always get away with that in a traditional workplace!)
Working from home has benefits and challenges, but with the proper perspective, tools, and strategies, now may be the perfect opportunity to download the Pivot app and toss the vape for good.
Abbey Jones, MPH, CHES, NCTTP, NBC-HWC
Talia Johns, BS, NBC-HWC