• Vaping can cause gum inflammation and gum disease, leading to bad breath.
• Vaping does not improve stress or help you relax. It does the exact opposite. Vaping nicotine worsens feelings of anxiety and making impulse decisions.
• Vaping can lead to dry cough, wheezing, trouble sleeping, and changes in moods/behaviors.
• Vaping nicotine releases dopamine, the hormone that “makes you feel good” but the feeling is only short lived. Over time, you’ll need more hits of your vape to keep that feeling without experiencing nicotine withdrawals.
• No vape products have been found safe or effective by the FDA in helping smokers quit. Vapes are tobacco products after all.

• Vaping increases the risk for lung cancer, heart disease, COPD, and dying from a stroke at a younger age.
• Vaping can damage blood vessels, increasing the risk for cardiovascular disease.
• Vaping nicotine can:
  • Cause lung damage
  • Affect brain development
    • As the brain is still developing until about age 25, nicotine primes the brain for addiction and alters how brain connections are made.
  • Negatively affect physical or mental activities
• Addiction to nicotine has been linked to bladder cancer.

• FLAVORS and STABILIZERS in vapes can cause unknown inflammation to delicate lung tissue. Teens have suffered severe lung damage from vaping.
• PROPYLENE GLYCOL is one of the main ingredients in e-liquids or vape juices. While there is little known about the long-term health effects when inhaled, there are short-term health risks such as eye, throat, and airway irritation.
  • Inhalation exposure can cause asthma in children.
• Common perception is that only water vapor is emitted when vaping. That isn’t true. Vapor emits aerosols containing harmful chemicals and metals such as ACETALDEHYDE.
  • Acetaldehyde is a carcinogen found in cigarette smoke which can irritate eyes, skin, mucus membranes, throat and the respiratory tract.
• Other aerosols emitted from vapes can be LEAD, CHROMIUM, MAGANESE and/or NICKEL. Inhaling too much of these metals has been linked to lung, liver, immune, cardiovascular, and brain damage.

There isn’t enough scientific data on the long-term health effects of vaping but we know a lot about the long-term health effects of nicotine.

• Nicotine use can increase stress levels despite vapes being marketed as a stress reliever.
• Nicotine addiction can make symptoms of depression and anxiety worse.
• People who vape were more likely to report symptoms of anxiety or depression compared to those who do not vape.
• Vaping nicotine releases dopamine, the hormone that “makes you feel good” but the feeling is only short lived. Over time, you’ll need more hits of your vape to keep that feeling without experiencing nicotine withdrawals.

• Lowered stress levels. According to the Truth Initiative, 90% of those who quit vaping reported feeling less stressed, anxious, or depressed.
• Improved lung health. Less harmful chemicals getting into in your lungs.
• Improved blood flow. Your heart will thank you. Quitting vaping lowers your risk for heart-related health issues.
• Improved mood. Building healthier coping strategies will improve your mental outlook.
• Breath smells fresh. Vapes can lead to dry mouth, tooth decay, and gum disease leading to bad breath.
• You look good and have better looking skin. Nicotine in vapes reduces blood flow to the skin making it look and feel drier. You heal quicker! Wounds and surgeries heal quicker without nicotine from vapes running through your veins.

• Take deep breaths. Take slow, deep breaths for 5 minutes to ease stress and lower anxiety. Look for free apps or videos to help guide you through deep breathing exercises, mindfulness meditation, and to help you relax
• Get moving! Exercise or take a brisk walk for 10 minutes. 10 minutes can make a world of difference in increasing the feel-good hormones in your body. Set a timer to remind you to get up and move around.
• Dance party! Turn on some music and dance. Dancing not only boost the happy hormones, it’s fun! Sign up for a dance class or in dance in the comfort of your own home. It might even put a smile on your face!
• Create a support system or group. Talk with people who create a safe space for you. Ask them to support you through your quit vaping journey. Friends. Family members. A therapist.
• Journal. You can write on a piece of paper or type it out on your phone as your thoughts and feelings come to you. It doesn’t have to be anything formal or at a set time.
• Drink water. Staying hydrated with water improves skin appearance but also is good for your mind. Caffeine and alcohol can negatively affect your mood.
• Eat well! Healthier, regular meals can improve your energy and focus.
• Sleep! Try to get at least 7-8 hours of sleep each night. Sleep is one of the best tools for repairing and restoring our bodies. There are apps to help you set a sleep reminder, play sounds or read you to sleep if that helps relax your mind.
• Read a book or listen to music.
• Learn to say “no”. Prioritize your needs first and set boundaries is a form of self-care.
• Keep a gratitude journal. Write down one thing a day that you are grateful for and refer back to it when you need to.
• Practice self-care. Self-care can look different to each person. Learn what works best for you. To learn different tools, visit the National Institutes of Health’s Your Healthiest Self Wellness Toolkits.
• If you or someone you know is struggling or having thoughts of suicide, call or text the 988 Suicide & Crisis Lifeline at 988 or chat at 988lifeline.org. You are not alone.

• Get free help at kickitca.org and connect with a trained counselor when you have the urge to vape.
• Set a date for when you want to quit vaping.
• Write down the reasons why you’re quitting.
• Have a plan to help you deal with triggers that make you want to vape.
• Take it one day at a time. It’s OK if it takes you multiple attempts to quit vaping. The nicotine makes it addicting and difficult to quit but you can do it!
• Stay busy. Keep a list of healthy distractions. When you have an urge to vape, refer to the list.
• Go for a walk or do a quick exercise break – there are apps or online videos to help you get started
• Listen to music or your favorite podcast
• Read a book, magazine, or blog post.
• Scroll on social media. Follow accounts that support your journey in quitting vapes and to learn new tips and tricks.
• Chew gum or suck on a sugar-free candy to help with oral fixation of a vape.
• Keep your hands busy or simply hold a pen in your hand instead of a vape.
• Color in coloring books.
• Play a game on your phone.
• Deep breathing to relax – there are a lot of great apps to help guide you.
• Plan for vape-free activities with your social circle.
• Avoid places where a lot of people vape
• Drink water and reduce your caffeine or alcohol intake.
• Stay away from places, people or things that may remind you of vaping
• Slip-ups can happen. You’re not a failure. It can take multiple attempts to quit vaping for good. That’s why it’s called a quit journey!
• Let people know you are trying to quit. Have an accountability partner or talk to your family and friends to support you.
• Reward yourself, big or small. Acknowledge every milestone of being vape-free from 1 hour, 24- hours, 1 week to 1 year. Each hour and day that you attempt to quit is one day closer to quitting for good.