FACTS ABOUT JUUL, E-CIGARETTES, & QUITTING/REDUCING
One JUUL pod contains 20 cigarettes worth of nicotine.
JUUL claims the product delivers nicotine up to 2.7 times faster than other e-cigarettes.
In some ways quitting JUUL is similar to quitting cigarettes, but in other ways it’s different!
Nicotine is highly addictive, as are habits—such as regular smoking. It is normal to slip up when you’re trying to quit or reduce your use. Rather than beating yourself up or giving up, use the slip up as an opportunity to prepare for future obstacles. Examine why the slip up happened, and what you want to do next time.
It takes 7 to 10 days for nicotine to fully leave your system—but the psychological addiction will likely linger longer.
TIPS FOR REDUCING OR QUITTING USE
1. Make SMART (Specific, Measurable, Attainable, Relevant and Timely) goals. If you want to quit cold turkey, create a quit date and plan. Quit Plan Example
EXAMPLE: I want to reduce my smoking from 10-20x a day to 8x a day between 9 AM and 6 PM.
EXAMPLE: I am going to quit completely by April 3rd, 2019.
2. Change your environment
EXAMPLE: Move your JUUL to a drawer or under the bed – so it takes more thought/effort to get out.
EXAMPLE: Leave your JUUL at home rather than bringing it around with you.
EXAMPLE: Get rid of your JUUL or other devices and clean/rearrange your room.
3. Reach out for help and tell friends or family
4. Know your triggers and plan for reducing or avoiding them
Talking on the phone
Playing video games
Walking between classes
Being around other smokers
Going to the bar
Going out with friends
Going to a party
EXAMPLE: I smoke when I get drunk … I want to reduce my alcohol use to 3 drinks a day and only drink with my friends who don’t smoke
EXAMPLE: When I get bored, I smoke more … I want to create a schedule for working out and homework to reduce how often I’m home with nothing to do.
EXAMPLE: I always smoke when I’m walking between classes … I’m going to leave my JUUL in my room, so I’m not tempted to use it.
5. Learn coping strategies to fight through cravings
IF: You need to keep your hands/mouth busy then…
• Chew gum
• Chew on straws
• Play with a fidget toy
IF: You need to relieve your stress or improve your mood
• Practice deep, diaphragmatic breathing
• Seek out support from a friend, mentor, or counselor
• Visit the inner resources room in St. Liam
IF: You need to keep busy
• Create a task list of things to do when you have cravings
• Leave your JUUL in your room and go for a walk
• Pick up a new habit/skill (e.g., learn a new language, start knitting)
IF: You smoke because it’s relaxing or feels good
• Listen to your favorite music
• Have a movie night with friends
• Visit McWell for some self-care time
IF: You need to boost your energy or are feeling tired
• Create an exercise routine that you enjoy
• Eat healthy and regularly
• Use sleep hygiene and get some proper sleep
IF: You’re feeling anxious or irritable
• Talk to a doctor
• Try nicotine replacement therapies
• Visit the counseling center in St. Liam
Print out a quit plan to create your own!
Quit Plan Example
University Counseling Center: 3rd Floor Saint Liam Hall Telephone: 574-631-7336
University Health Services: 1st Floor Saint Liam Hal. Telephone: 574-631-7497
McDonald Center for Student Well-Being: 2nd Floor Saint Liam Hall. Telephone: 574-631-7970