How to deal with vaping anxiety?

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This blog answers questions about: How to deal with vaping anxiety? What are some tips to stop vaping? What are the signs and symptoms of anxiety caused by vaping? What are some ways to manage anxiety? What are the therapy options for anxiety?

How to deal with vaping anxiety?

Some tips for managing anxiety caused by vaping are:

Breath

When individuals experience anxiety due to vaping they must stop and take deep breaths which helps to calm them down. They can also carry out deep breathing exercises which include several counts to inhale and exhale.

Deep breathing helps to reduce a person’s heartbeat which increases due to anxiety further restoring a sense of calm.

Identify your triggers

Vaping can cause anxiety in individuals not just due to the nicotine present but also due to other triggers. These triggers could involve places, people, and situations that trigger their anxiety.

Move your body

At times when people experience anxiousness due to vaping, they must try and move around in their place. Many studies indicate that carrying out activities as simple as walking in a place can help to reduce a person’s symptoms of anxiety and bring them a sense of comfort.

Self-care

Even though people might experience anxiety immediately after vaping it is not necessary that it is caused due to the act of vaping.

There can be other underlying factors that might be contributing to this anxiousness that shows out after vaping. Many factors that might determine a person’s sense of anxiousness are their diet, sleep, exercise, and overall healthy lifestyle.

Hence people must be mindful of their lifestyles and make changes to them in a healthy manner.

Decaffeinate

Even though caffeine gives a sense of boost to people it can also be a reason for experiencing stress and anxiety. Individuals must be aware of the amount of caffeine that they consume daily and must regulate it favorably to avoid its negative effects.

Be present

Individuals might experience a sense of anxiety after vaping due to their negative and distracting thoughts. Many people might wonder about their past behaviors while many might anticipate future threats.

Both these situations might lead to a sense of anxiety post vaping. Individuals must try and bring those thoughts back to the present and focus on the current situation and environment rather than dwelling on the past and the present.

What are some tips to stop vaping?

Some tips and steps people can use to stop vaping are:

Identify the reason for quitting vaping

People who are considering quitting vaping must first try and understand and acknowledge why they want to do so. This helps their chances of success.

Pick a date

After acknowledging why people want to quit vaping they must actively choose a start date for doing so. People must usually find a start time when they feel that they will not have any kind of external stress. For instance, choosing a date that falls in between exams might be a wrong choice due to the stress that exams usually cause.

Choose between cold turkey and gradual quitting

The Cold Turkey method refers to quitting vaping all at once which is found to be beneficial for many people however it might lead to further stress amongst others.

Hence people must decide if they want to get rid of their habits all at once or take it slow and easy.

Consider a replacement

Giving up on nicotine and vaping can be very difficult for people who are in habit of it. They might experience concerns of withdrawal which can be unsettling.

To make this process a little smoother people can consider some replacements for vaping such as nicotine gums, sprays, and patches

Identify your triggers.

One must identify the triggers that make them crave for vape. These triggers can be social, emotional, and physical. Making a note of one’s triggers can help them to plan better strategies to deal with these triggers.

Have a strategy for withdrawal and cravings

The process of quitting might be difficult to stop hence people must be well prepared for all the challenges that come their way. They must be well equipped with strategies to deal with their troubles and cravings post quitting.

Let the close ones know your plan

Tell close ones about your plans of quitting vaping as it can be beneficial in many ways. Friends and families who are aware of your intentions of quitting vaping can be a source of motivation and encouragement when one feels weak.

Consider working with a professional

Since the journey of quitting can be very challenging and stressful individuals can also consider seeking professional help.

Professional help can provide both medical and emotional support that is required to get through the process.

What are the signs and symptoms of anxiety caused by vaping? 

Anxiety is characterized by a set of signs and symptoms such as:

 

  • Sweating
  • Difficulty in breathing
  • Shortness of breath
  • Sense of choking
  • Complaints of chest pain
  • Shaking or trembling
  • Nausea or vomiting
  • Dizziness or Lightheadedness
  • Fear of losing control over oneself and their environment
  • Fear of impending doom
  • Hot or cold flashes
  • Tingling or numbness
  • Increased heart rate

What are some ways to manage anxiety?

Identify and acknowledge the triggers

The most significant strategy that can be used to control one’s anxiety is by identifying and acknowledging those triggers.

Being able to recognize what makes an individual anxious makes them better equipped to take action.

Relaxation techniques

 

Even though anxiety can be bought under an individual’s control it cannot be predicted. In such situations, it is necessary that an individual actively carries out relaxation techniques.

These might include meditation, yoga, and deep breathing which helps to reduce the intensity of anxiety within a short period.

Socialization

 

A key to reducing the frequency and intensity of anxiety attacks could be spending time with close family and friends.

The kind of emotional and practical support provided by these social and personal groups help the person feel connected and aid in distracting one’s mind from negative and recurring thoughts that lead to anxiety.

Apart from friends and families, individuals can also consider speaking to groups of people that are experiencing similar problems.

Take up new challenges

Apart from doing activities that an individual is usually fond of and has expertise in, trying new and challenging activities that put an individual outside their comfort zone in a healthy manner may help reduce the stress and anger temporarily.

Signing up for new activities also provides a path to meeting people with similar stories and concerns.

Lifestyle changes

An individual’s lifestyle plays a major role in their experience of anxiety. An unhealthy and busy lifestyle usually leads to unhealthy eating, lack of exercise, lack of adequate sleep.

A combination of a well-set diet, exercise, and sleep can help to regulate an individual’s mood and equip them with a favorable coping mechanism.

These coping mechanisms in turn help to get control over once anxiety concerns in a more adaptable manner.

lack of proper diet, sleep, and exercise can make an individual sluggish, dependent, moody and vulnerable to anxiety attacks.

Making journal entries

Last but not least having a journal to write down how a person is feeling and thinking when they are anxious helps them to reflect upon their thoughts and feelings.

Putting down one’s thoughts and feelings onto a paper helps to provide a sense of temporary relief.

In the case of journal entry, a person does not even have to fear being judged by another person regarding their thoughts and feelings.

What are the therapy options for anxiety?

Cognitive-behavioral therapy

Cognitive-behavioral therapy helps an individual to control their anxiety by using strategies like relaxation and breathing. It works on the principles of replacing negative thoughts with positive ones.

Exposure therapy

Exposure therapy is a kind of therapy in which an individual is exposed to a particular stimulus that they usually fear or are anxious about in a graded order.

As and when the individual gets comfortable with the situation or stimulus introduced or exposed to them with each session, individuals get more comfortable with a real-life situation that might have otherwise been a source for triggering anxiety.

Group therapy

 

It is based on the principle that when an individual interacts with other people who are suffering from the same fears they might not feel left alone or isolated. Group therapy usually involves a group of individuals who are experiencing similar symptoms and problems.

Medication

Anxiety can also be treated with the help of medication prescribed by a health care professional.

Though medication alone cannot help in reducing persistent anxiety it can help in restoring a sense of control and bring temporary relief. 

Online therapy  

In cases where reaching out physically to a professional is impossible or discomforting an individual can opt to seek help through the online medium. 

In this, the therapy sessions are carried out one-to-one over a video or audio call. Some individuals also prefer interacting with the therapist through text as well due to various reasons. One of the most common is the fear of being judged by the therapist or some personal hesitation. 

Online therapy can help individuals to regulate some aspects of their anxiety that aids individuals in carrying out a stress-free life over time

Conclusion

Giving up on vaping or nicotine can be very difficult and challenging for people who are in habit of it. However, if the use of vaping or nicotine causes significant distress to a person’s life they must consider ways to quitting it or deal with the anxieties that are caused due to its use.

Frequently asked questions: How to deal with vaping anxiety?

Can weeping cause anxiety?

Nicotine has not been found in direct relation to mental health conditions such as anxiety. However many studies do indicate a link between nicotine and vaping with increasing symptoms of anxiety and depression.

Does vaping help with anxiety and depression?

According to many studies many people have reported experiencing a decreased level of stress after vaping.

Why do I feel sad after vaping?

Studies indicate that nicotine can alter how people process pleasure making chemicals known as dopamine and also makes people more sensitive to stress and helplessness due to the lack of use of an effective coping mechanism.

Citations

https://teen.smokefree.gov/quit-vaping/anxiety-stress-vaping
https://www.healthline.com/health/how-to-quit-vaping#professional-support

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