Quitting Smoking & Vaping For Dummies

Title Page
Copyright Page
Table of Contents
Introduction
	About This Book
	Foolish Assumptions
	Icons Used in This Book
	Beyond the Book
	Where to Go from Here
Part 1 Lifting the Fog on Smoking and Vaping
	Chapter 1 A Matter of Life
		Accepting the Consequences of Being Human
		Tabulating the Health Costs of Smoking
		Summing Up a Financial Spreadsheet
			Comparing costs with vaping
			Calculating the ways you want to spend your windfall
		Breaking Up Is Hard to Do
			Seeing that a little help goes a long way
			Making a plan and checking it twice
		Life After the Breakup
			Slipping and tripping insurance
			Lighting the way to a new, nonsmoking lifestyle
	Chapter 2 Talking about Tobacco
		Analyzing Addiction
			Burrowing briefly into biology
			Inspecting psychological factors
			Searching for social contributors to addiction
			Assessing your tobacco addiction
		Dissecting Tobacco
		Delivering Tobacco to the Body
			Burning tobacco
			Heating tobacco without burning
			Ingesting tobacco without burning or heating
	Chapter 3 Taking Tobacco’s Health Costs into Account
		How Smoking Affects Everyday Life
			Examining exercise
			Eating and smoking
			Smelling and smoking
			Looking in the mirror
			Reproducing and smoking
		Getting Seriously Sick from Smoking
			Examining the vascular system
			Looking at lungs even if you don’t want to
			Scanning for other cancers
			Eroding overall health
	Chapter 4 Looking at the Impact of Smoking on Families and Communities
		Smoking at Home
		Looking at the Environmental Impact of Smoking
		Combatting Smoking through Legislation
Part 2 Clearing the Air about Vaping and E-Cigarettes
	Chapter 5 Grasping the Basics of Vaping
		Vaping Devices: Basic Components
			Batteries
			Atomizers
			E-liquids or e-juices
		Evolving Vaping Devices
			The first generation
			The second generation
			The third generation
			The fourth generation
			Pod systems
		Knowing What You’re Vaping
			Nicotine
			Flavoring
			Vaping CBD or THC
	Chapter 6 Recognizing the Risks of Vaping
		Answering the Million-Dollar Question: Is Vaping Safer than Smoking?
		Examining the Dangers of Vaping
			Becoming addicted
			Chemical concerns
			Mining metals
			Getting to the heart of the matter
			Irritating lungs
			Getting burned
			Pregnancy and vaping
			Seeing seizures
			Nicotine poisoning
			Secondhand vapor
			Encountering the Wild West
		Risks of Vaping CBD or THC
			Vaping CBD
			Vaping THC
		Evaluating Vaping as a Gateway to Regular Smoking
	Chapter 7 What Parents Need to Know about Vaping
		Hooking Up with Colors, Flavors, and Gadgets: Marketing to Kids
			Stealth vaping
			Taking kids to the market
		Recognizing the Special Risks to Kids
			Taking risks with addiction
			Walking through the gates to other addictions
		Catching Kids Before They Vape
		Knowing What to Look for in Your Kids
		Talking with Kids about Vaping
			Listening empathically with concern
			Supporting optimism
		Getting Helpful Parenting Strategies
			Keeping kids busy
			Setting limits
			Accepting your limits as a parent
Part 3 Surveying Quitting Strategies
	Chapter 8 Overcoming Obstacles to Quitting
		Defining Quit-Busting Beliefs
		Looking at the Main Quit-Busting Beliefs
			I’m too weak
			I’m afraid to fail
			I’m afraid of losing too much enjoyment
			It’s the wrong time
			It shouldn’t be so hard
	Chapter 9 Finding Help at the Pharmacy
		Replacing Nicotine
			Using nicotine replacement therapy
			Surveying the drugstore shelves
			Checking for nicotine replacement therapies behind the counter
			Combining nicotine replacement therapies
		Prescribing Medications for Coping with Quitting
			Turning to on-label prescriptions
			Looking at off-label prescriptions
		Thinking Medication Is Not an Option
	Chapter 10 Changing Thoughts and Actions
		Exploring the Relationship between Triggers, Thoughts, Actions, and Feelings
		Thinking Differently about Triggers
			Finding distortions in your thinking
			Reevaluating your thoughts
			Relating to your thoughts in a new way
		Listening to Feelings and Urges
		Taking New Actions
			Avoiding and minimizing triggers when you can
			Having an action for every trigger you can’t avoid
			Confronting triggers head on
			Rewarding successes
	Chapter 11 Tapping Technical Supports
		Finding Help on Your Phone
			Turning to quitlines
			Tapping out texts
			Assessing apps for assistance
		Turning to the Internet for Support
	Chapter 12 Reducing Harm from Cigarette Smoking
		Distinguishing Between Tobacco and Nicotine
		Trying to Reduce the Harm While Continuing to Smoke Cigarettes
		Trying Smokeless Tobacco Products
		Veering to Vaping
			Combining vaping and smoking
			Quitting smoking with vaping
	Chapter 13 Searching for Help in All the Wrong Places
		Surveying the Scene
			Taking dietary supplements
			Getting hypnotized
			Competing for dollars
			Magnetizing smoking urges
			Analyzing acupuncture
			Managing cravings with massage
		You Don’t Always Get What You Pay For
		Putting on Your Smart Consumer Hat
			When things seem too good to be true, they usually are
			Using small groups limits conclusions
			Lots of dropouts cause confusion
			Choosing not to choose
			Controlling for suggestion and expectancy
			Replication, replication, replication
			Eating ice cream causes murder?
Part 4 Personalizing Your Quit Plan
	Chapter 14 Assessing Your Readiness and Motivation to Quit
		Knowing How the Stages of Change Work
			Stage 1: Precontemplation
			Stage 2: Contemplation
			Stage 3: Preparation
			Stage 4: Action
			Step 5: Maintenance
			Stage 6: Termination
		Identifying What Stage of Change You’re in Right Now
		Deciding Your Intent
	Chapter 15 Preparing Your Plan
		Monitoring Your Problem Before You Quit
		Reviewing Your Quit History
		Personalizing Your Quit Strategies
			Challenging obstacles to change
			Trying nicotine replacement therapy
			Starting medications
			Rethinking thoughts
			Doing something different
			Managing feelings and urges
			Getting tech support
			Soliciting social support
		Choosing Your Quit Day
		Declaring Your Intent
			Writing out a personal quit plan
			Telling friends and family what you’re up to
		Creating a Pre-Quit-Day Game Plan
			Changing things up
			Cleaning out your smoking environment
	Chapter 16 Celebrating Your Quit Day
		Prepping for Your Quit Day
		Waking Up as an Ex-Smoker
		Managing Food and Drink: You’re Not Giving Up Everything
		Keeping Busy at Work and Play
		Avoiding Triggers for Now
		Opening a Pack of Pleasures Instead of a Pack of Smokes
		Going to Bed
	Chapter 17 Getting through the Risky First Month
		Managing Your Inner Curmudgeon
			Taking a time-out
			Taking anti-curmudgeon actions
		Sleeping Through the Night
			Getting ready for bed
			Making your room rest ready
			Associating your bed with sleep
			Avoiding alcohol and other drugs
			Making your mind rest ready
		Tolerating Withdrawal in the First Month
		Talking Back to First-Month Excuses
		Appreciating Your Payoffs
		Celebrating the New You
	Chapter 18 Staying the Course for the Next Five Months and Beyond
		Boosting Your Plan for Problematic Triggers
			Avoiding avoidance
			Breathing through urges
			Giving yourself a pep talk
			Rehearsing what to do
		Keeping Your Confidence Level in Check
		Knowing What to Do When Your Willpower Wanes
			Recharging willpower
			Rewarding willpower
		Recognizing Problematic Emotions
			Analyzing anxiety
			Detecting depression
			Treating anxiety and depression
		Pumping Up Exercise
		Looking Forward to Fading Nicotine Replacement Therapy
		Staying Vigilant Beyond Six Months
	Chapter 19 Recovering from Lapses and Relapses
		Deciding to Lapse
		Profiting from a Lapse
			Rationalizing and excuse making
			Rethinking myths about urges
		Realizing When a Lapse Is a Relapse
			Drifting from a lapse into a relapse
			Just because there’s smoke, doesn’t always mean there’s fire
		Moving on from a Relapse
		Getting Some Final Tools for Battling Lapses and Relapses
Part 5 Living after Smoking
	Chapter 20 Dealing with Weight Gain
		Prioritizing Health First and Setting Realistic Goals
		Keeping Track of What You Eat
		Rethinking Food and Dieting
		Figuring Out What to Put on the Table
			Starting with nutrient-dense food
			Filling up on fiber
			Cutting out calories
			Planning for holidays and eating out
			A couple of the best diets to follow
		Boosting Metabolism
		Staying Motivated
	Chapter 21 Strengthening Resilience
		Enhancing Competence and Confidence
			Setting goals
			Problem solving
			Taking care of yourself
		Improving Relationships
			Trying the Daily News Report
			Disclosing vulnerability
			Giving help and caring
		Acquiring Mindfulness
			Benefiting from mindfulness
			Looking at meditation techniques
		Finding Meaning and Purpose
	Chapter 22 Developing Self-Compassion
		Being Kind to Yourself
		Asserting Yourself
		Forgiving Yourself
			Saying no to perfectionism
			Not turning guilt into shame
			Enhancing self-forgiveness
		Accepting Yourself
			Letting go of self-evaluations
			Exploring accepting affirmations
Part 6 The Part of Tens
	Chapter 23 Ten Ways to Help Someone You Care about Quit
		Making Your Home a No-Smoking Zone
		Cleaning Up the Smokey Mess
		Remaining Positive
		Depersonalizing Crabbiness
		Keeping Judgment at Bay
		Planning Distractions
		Reducing Stress
		Encouraging All Attempts
		Checking In
		Celebrating Success
	Chapter 24 Ten (Or So) Reliable Resources for More Information
		The American Cancer Society
		The American Lung Association
		Cochrane Reviews
		The U.S. Centers for Disease Control and Prevention
		The American Psychological Association
		The National Institute on Drug Abuse
		Smokefree.gov
		Your State Quitline
		The American Heart Association
		The UK’s National Health Service
		MedlinePlus
		Truth Initiative
	Chapter 25 Ten Messages for Teens and Young Adults Who Vape
		Your Lungs Love Air
		Stay Away from Street Products
		Your Brain Is Still Changing
		Getting Addicted Is No Fun
		It’s Not Your Parents’ Marijuana
		Nicotine Levels May Be Higher than You Think
		Don’t Let Frustration Ruin Your Life
		What Would You Tell Your Little Brother or Sister to Do?
		Choosing What’s Cool rather than What’s Good for You
		Thinking about the Long-Term Game
Index
EULA