How to survive holiday triggers and nail your New Year’s quitting goals
If you’re one of the 67 percent of Gen Zers (ages 18-24) currently using nicotine who are planning to quit for the New Year, you might be freaking out right about now. Between gift-hunting and dealing with your extended family and all the other chaos that generally flares up this time of year, you might even find yourself wanting to reach for the vape more than you usually do. All the more reason to stay on track with quitting, even with your halls fully decked.
Many e-cigarette, vape, or pouch users may reach for nicotine in order to deal with stress, anxiety, and depression. But according to the nonprofit public-health organization Truth Initiative, nicotine can actually make your symptoms worse. That’s right, worse.
Findings from a meta-analysis of 26 studies have shown that quitting nicotine is associated with lower levels of stress, as well as an improved mood, which is something we could all use more of this time of year. A Truth Initiative survey has also shown that a whopping 90 percent of vapers who quit reported feeling less anxious and depressed.
But surviving the holidays and sticking to your New Year’s resolutions is hard, especially when vapes are being engineered to keep you using. Truth Initiative research shows that between 2017 and 2022, disposable e-cigarettes have nearly tripled in nicotine strength — making them more potent — and they have more puffs per device and are cheaper. Over 75 percent of teens who vape use their device within 30 minutes of waking up, a key sign of growing nicotine dependence.
The good news is that you don’t have to white-knuckle it this year. While only three to five percent of people quit for longer than six months using the ‘cold turkey’ approach, counseling and medication can more than triple your chances of quitting for good.
Additionally, Truth Initiative has proven and free resources to help keep your quitting resolutions on track. EX Program, featured in their national campaign, Outsmart Nicotine, offers a solution loaded with digital tools and both expert and peer support to help you put the vape down for good.
Tap into a free digital support network
EX Program is a comprehensive digital resource developed by Truth Initiative with the experts at the Mayo Clinic. It isn’t a generic one-size-fits-all quitting program, it’s designed to meet the unique challenges faced by Gen Z. Research published in JAMA Internal Medicine has shown that using EX Program can increase your odds of quitting nicotine by up to 40 percent. As an added bonus, if you’re thinking about quitting cannabis, a new study has shown that EX Program can help you with that, too.
Sign up and you’ll get a tailored quit plan and a suite of digital tools that you can access 24/7. In addition to receiving expert tips and strategies to help you quit, you’ll also get interactive texts from quitting experts and other quitters just like you who have gone through the process and know what it’s like. Whether you engage — or just lurk and learn — EX Program is an anonymous, safe space that’s got your back. And it’s free.
Change your old patterns
In order to quit for good, you’ll need to break a physical addiction, which isn’t an easy feat. Thankfully, EX Program’s daily texts and expert resources can help you identify your personal triggers, cope with cravings, and replace your old routines with healthier ones. All you have to do to start is text DITCHIT to 88709.
Take exercise, for example. Something as simple as doing a few jumping jacks every morning or taking your pup on a walk can do wonders for your head — and boost those endorphins and dopamine. Playing games can also provide a fun distraction. Whenever you feel triggered, you can do something fun to help crush the nicotine cravings. Go ahead, put on your headphones and bust a move.
If you thought the holidays were a bad time to outsmart nicotine, they might actually be one of the best times ever. Regardless, remember that Truth Initiative has loads of proven digital tools designed to help you quit — and stay quit.