Vaping and smoking e-cigarettes has become a growing trend during our era. Most people are aware of the trend: what vaping is, where to find e-cigarettes, and its popularity. But, most people are also uneducated when it comes to the risks that come from vaping over a period of time. These health risks include mouth irritation, lung damage, and, which was found more recently, impaired brain damage. Now, vaping is not a popular practice for no reason. It is highly addictive, and while individuals might be aware of its damage to health, it is difficult for them to quit.

There are many resources on the internet that can help an individual learn to quit vaping, but, often times, people resort back to vaping due to the anxiety that comes with quitting. During this process, you might feel drained, be unable to sleep, or find yourself constantly thinking about smoking from your e-cigarette, but do not give up. The key to quitting is time, which cannot be controlled, but this is a marathon. Not a race. So, to make this journey easier, here are five steps so that you may finally quit vaping.

1. Don’t set a specific quit date. You might tell yourself, “In three months, I will be free from vaping.” However, this “plan” gave can give you the illusion of control. In this instance, it is easy to vape or smoke days leading up your quit date, then, by the time the date comes around, you will develop an even stronger nicotine addiction. So, the time to quit is now, and the more you put it off, the worse it will get. Everyone’s journey is unique, and what will help you is going at your own pace, but also taking these steps as soon as possible.

2. Try different substitutes. Many people with an addiction to vaping have an oral fixation, or the need to have something near or inside their mouths. Therefore, eating or chewing snacks or gum, can be a big help. Sunflower seeds, mints, gum, or hard candies have been known to make great substitutes.

3. Journaling can help get you out of your head and see clearly how rapid your thoughts and cravings are changing. One minute, you might feel like you cannot go another second without vaping, the next minute you might feel fine. Try it for the first few days, and it can help to feel more confident in your ability to sit through the debilitating nature of a craving.

4. Download a helpful app. If you have a smartphone, you have access to millions of apps. Popular and helpful apps include ones that assist in meditation (such as “Calm”). Another app that assists in quitting includes “Smoke Free.” This app shows you what’s happening to your body after you quit, how quickly you are recovering, how long it takes for the nicotine to leave the body as well as the exact amount of money you are saving by not smoking. These apps can be quite motivating during this difficult journey!

5. Prayer or intention-seeking. You do not have to be religious or spiritual to acknowledge the benefits of intention setting. To ask the universe to help with anything, you are consciously setting an intention to be mindful of whatever it is and cultivate it. Pray for strength. Set intentions for willingness. There is a reason why, in the 12-steps, the first step is, “admitting we were powerless.” If you are powerless over something, that means you need a power greater to help. This power can be fellowship of friends, an abstract notion of God or the universe, or anything outside of you.

Remember that the frustration, anxiety, and cravings only last for a few days. No matter how much you vaped in the past, the cravings will subside, and you will be able to continue your journey once you ignore them. Take your time while quitting, and do not be afraid to seek a therapist or specialist if you need one.