QUIT E-CIGARETTE: Eliminate Vaporizer From Your Life by Steven Case

QUIT E-CIGARETTE Eliminate Vaporizer from Your Life

Steven Case 1

Table of Contents

Letâ&#x20AC;&#x2122;s Get Right to It ...................................................................................... 6 Important Steps ..................................................................................... 10 Why Do You Smoke? .............................................................................. 11 Why E-Cigarette is so Addictive? ........................................................... 13 Why Should You Quit? ........................................................................... 19 All the Right Reasons ................................................................................. 22 Gaining, Not Quitting ............................................................................. 24 Health ..................................................................................................... 26 Money .................................................................................................... 31 Social Reasons ........................................................................................ 33 Why Should I Be Smoking? .................................................................... 35 Action Plan Is It Hard To Quit? What to Expect When You Quit? Free Without Withdrawal Three Powerful Exercises Plan Your Route Altering Your Mindset Final Step Little Bit More Motivation Cravings Resisting "Just One" 4

Nicotine Replacement Therapy

Letâ&#x20AC;&#x2122;s Get Right to It

Quitting is actually easy and painless once you build up your mind muscle and know how to do it correctly and this is what I will help you with. After more than a decade of smoking I was able to quit quickly, easily and most importantly - permanently. You have probably already tried quitting and you are familiar with experiencing frustration, cold sweats, inability to concentrate, aggressiveness, nausea, headache, drowsiness and anxiety, which follow quitting process. I will show you how you can reduce them to bare minimum. I tried my first cigarette when I was fourteen years old. It was not the love at first sight. I started smoking regularly only at the age of sixteen and by eighteenth birthday I was smoking pack a day which eventually increased to two packs. The biggest problem I had with smoking was the smell but other than that smoking was my good companion.

I considered cigarettes as an inseparable part of me. They helped me when I was feeling down, they helped me to meet new people and they helped me to calm down. Mental addiction was actually stronger than physical. It is not only a habit but a ritual as well. Some situations just begged for a cigarette because without it they wouldn‟t feel right. Cigarette was a way for me to start and to end the day. You could say that it even increased my safety as on long drives I would stop regularly to have a smoke. I did smoke on the go but I preferred to stop whatever I was doing - it was like a small meditation session. Half-heartedly I tried quitting a number of times, quite few of these attempts were to show that I could “if I really wanted to” but usually that would end after a half of day with a cigarette in my mouth. You invite colleague to come with you to have a smoke break, but he says “neah, I‟m quitting” and with a feeling of betrayal you say “cool, good luck” but sooner than later you are standing together puffing away. He looks at you with a look of disgrace and defeat. You probably also had this conversation multiple times. You both light up and you have that conversation: - So, aren‟t you quitting? - Yeah, as you can see it‟s going great. 7

I switched to e-cigarettes around 2008. First time I saw e-cigarette was in 2004 in inflight magazine. I was amazed- I could smoke inside the plane! Since then I was hooked. People in my life were telling me to quit and I constantly heard the same reasons - save money and improve your health. Both sounded good but I felt fine and expenses weren‟t that significant part of my income. I would say that actually I don‟t need to quit because ecigarette is basically like breathing water vapor. But we know that this is not true. Water vapor doesn‟t have that effect and as studies come in it turns out those ecigarettes are a very risky thing. In this book I use “vaping” and “smoking” do describe the use of e-cigarette for a reason. Some argue that using ecigarette is not smoking but what is smoking? Smoking is a psychological and physical behavior of using a nicotine delivery system. E-cigarette and regular cigarette have exactly same function and they have same reasons why they are addictive so there is no reason to distinguish smoking from vaping. This is why you need to find what will motivate you and I will share logic behind my reason with you in a bit. Reason is more important than the method. Currently you can have nicotine patches, gum, spray, hypnosis records, “special” diets, tea, etc. Let‟s try not to use 8

any of them and for now continue smoking as you did before. We will begin the process by building your motivation.

Important Steps

Let me congratulate you. You have decided to quit smoking. This is the first and the most important step in this process. To be honest, I wasn‟t very excited to quit due to physical and emotional addiction. I‟m guessing you have the same emotional and physical attachment. This is an important decision and if you don‟t have a strong reason yet, do not worry, as we will work on that. But if taking the first step were the only thing that mattered - you would have never learned to walk. Let‟s get those shackles off. What can you do so you would be enjoying energy and self-respect that come from achieving freedom from nicotine addiction? All you need is right attitude towards vaping and strong motivation. You might be tempted to use substitutes but trust me - you have all you need inside you. By reading these words you already showed more motivation and have taken more action than most people will ever do in order to achieve this goal. Read this book carefully, follow advice and do exercises.

Why Do You Smoke?

I thought about it and I came to the conclusion that I have never made a decision to start smoking. Think about it have you? Nobody wakes up one day and says to themselves “Today, I will start smoking! At first it might make me sick but I am not a quitter! I will stick with it. I will make it a part of my daily routine.” In movies cool characters smoke and a cigarette in woman‟s hand right away tells you that she is sexy, strong and independent. Even if we discount influence of culture you still couldn‟t escape the fact that it was the cool kids who were smoking. You might have been saying to yourself that you are a strong person but in reality we try to follow people we find appealing. This is why celebrity gossip magazines are always the ones with the best sales stats. This is why smoking is now decreasing in popularity. Cigarette advertisements were banned in most of the world and we just don‟t see badasses and sexy women with cigarettes in their teeth as often as we used too.

Now e-cigarette ads are being restricted as well. These are same habit forming potentially harmful nicotine delivery system so they need to be controlled same way regular cigarettes are. You can put blame on you starting smoking at least partly on TV and others. That‟s the good news. The bad news is that it doesn‟t really make any difference now. You might have not made a decision to start smoking but the decision to stop is all you and only you. You see anti-smoking ads, people around you say how bad it is, encourage you to quit but that is only noise until you make a decision. I used to constantly hear that I should think about my health, that I should think about how much I could save. I have never really paid any attention. The decision to quit was only slightly influenced by these outside factors. You need to make this decision for yourself. I found that the most important thing is not the method but the reason. Now let‟s work on that motivation and figure out reasons that will help you stay the course. By the way, currently let‟s say you are in a preparation stage so smoke along. I will tell you when and how to quit but for now puff away. 12

Why E-Cigarette is so Addictive?

I like to eat chocolate and drink coffee but I can go without these for days or even weeks without any discomfort. Some people are addicted to chocolate and coffee as I used to be to vaping. They can‟t go a day without their fix. We are all addicted to something so is it only the chemicals that control us or is it something else. Nicotine activates reward pathways making you feel good. Nicotine stimulates a feeling of happiness. Maybe in the beginning cigarette had such an effect on me but at the end it was a different relationship. E-cigarette was not so much making me feel good as I felt bad without it. It seems to be the same story with all drugs. Even exercising is actually a drug. Runners start running to improve their health, achieve a goal. As it becomes a habit they can‟t stop. They need to exercise because if they skip a day they start to feel bad physically. People exercise because they feel better and even euphoric. I‟m talking about the so called “runners high”. It is called this way because it really is the same thing as drug “high”. 13

The key is endorphin. It‟s the “carrot” of your body. It‟s the happiness drug that you get every day. Not always it is in high doses. Tasty cake triggers your pleasure but if that cake produced a drizzle, drugs produce a flood. This is important because you need to get one thing out of your head – nicotine is not as strong a stimulant as morphine or cocaine. When I vaped I actually searched for exactly this in Google: “nicotine addictive as cocaine” and I was sooo happy to find an article that "proved" to me that quitting smoking is the same as quitting hard drugs. But it is not! I never tried morphine but I imagine it should have a much stronger high than I used to get from ecigarette. Face it, nicotine is just not that strong of a stimulant. That doesn‟t make it less addictive but realizing this will help you quit. If you ever had hallucinations due to smoking please let me know but I never experienced that. The only way vaping will make you hallucinate is if you get dehydrated to a dangerous level. But that was not the question. The question was why ecigarette is so addictive. Nicotine is not as strong of a stimulant to get you hooked only on the merit of being a drug so it must be something in addition to that. As you smoke day after day, year after year you form the second ingredient – the habit. 14

My day used to start with a e-cigarette. That was my morning ritual and that's how I told myself and my body that the day has started. At work it was the same story. At regular time intervals I would stand and go for a smoke. The immediate question when planning on quitting was “So, now what? I won‟t do brakes?”. Should I now work without taking a brake as it seemed that there was not much else to do except to have a smoke. Every habit is formed by you and you can stop any habit you have or create a new one. To tell you the truth, it felt weird for the first few days not to vape at work. It does take willpower to break the habit. I substituted smoking with a carrot. Think of what you could substitute your habit with. By the way, carrot was a short term solution. Now I just make a cup of tea or chat with colleagues. It is very common to get an advice to come up with a habit that will replace old habit but don‟t force anything. For a habit to stick you need either to use a lot of your will power or for that activity to feel easy and natural. As a portion of your willpower is used up by quitting I recommend looking for something that is easy, enjoyable and won't require you to fight yourself to do it. Sport is a habit that requires willpower. As you start doing exercises your whole body is resisting this “torture”. It 15

takes time and effort for it to become at first comfortable and even more time to get pleasure from doing it. Smoking and later vaping became a habit because it was easy. But is it really comfortable and does it really give you any pleasure? Let‟s look at comfortable. On a nice day it is comfortable but even when the conditions are great you still experience discomfort as you are not allowed to use e-cigarette in public spaces. How comfortable is it to stand in a cold of winter, in a rain or while sun is burning you? I‟m an ex-smoker and trust me – it is fun to watch smokers during bad weather. If you‟re having bad weather right now look at those poor bastards. See how funny and pathetic it looks when you look at it from a side. It‟s cold or it‟s raining and you sit comfortably as you watch a smoker fight the elements. The only thing that makes such moments a bit less fun is the thought: “Damn, I used to be one of them. Why was I doing that to myself? “. So, smoking is not comfortable but what about the pleasure. You can find tons of publications that prove that nicotine is a stimulant that works like cocaine. Yes, nicotine does affect the brain in a similar way to opiates. But that‟s meaningless. My body works same as the 16

body of Michael Phelps. My car works the same way Nascar car does. One is more powerful than the other. If eating donuts would give me an orgasm and a piece of cake would make me feel happy – I would have a much harder time giving up donuts. Nicotine is just not that strong. Effects like better ability to concentrate and pleasure which are attributed to nicotine are very short term and those aren‟t even actual positive effects at all. I mentioned that I felt that smoking wasn‟t about feeling good but about not feeling bad. This is a huge difference. One thing is to do something because you enjoy it and completely different to do it because you don‟t want to feel bad. Smoking is the latter. As soon as you finish vaping, withdrawal kicks in. For you this is good and bad news. Good, because when you quit it takes on average only three days for your body to get rid of all nicotine. Bad, because as long as you keep on vaping this means that you need to smoke very regularly. Remember, you need to do this not to "calm down" or experience pleasure. You need to smoke regularly to temporarily stop the cravings. E-cigarette doesn‟t increase your ability to concentrate or improve your mood. Nicotine just temporarily removed 17

the symptoms of withdrawal which are caused by nicotine itself. Nicotine only perpetuates the addiction. It doesnâ&#x20AC;&#x;t give you anything positive in return. Quit and stop being a slave to this habit. Finally we arrived at the answer to the question of this chapter. Nicotine is addictive because it keeps you on a short leash making you consume nicotine very regularly thus forming a strong habit. This is very good news. It makes quitting so much easier because that short leash means that you won't have to run far to get away.

Why Should You Quit?

Does this sound familiar – you are quitting again but as withdrawal starts kicking in, the thought comes to your mind “Why am I doing this?”. If you made the list you start going through it eliminating one reason after another. You probably had the same reasons to quit as I: health, money and people in your life begging you to stop this habit. First withdrawal symptoms make these reasons seem so insignificant and inapplicable to me. You already know the result but still you start the debate. I didn‟t feel that bad, so health didn‟t feel that important of a motive. Sure I regularly had flue or bronchitis and was out of breath easily, but it might have all been due to desk job and diet. Money as a motive also got destroyed quickly. Vaping did cost me as much as owning a car but it‟s my money and if I choose to smoke- it‟s my right. Somehow this became about freedom and independence. This kind of thinking nicely worked to eliminate the last reason. My partner didn‟t want me to smoke but I reasoned that they knew what they were getting into. It‟s not about me choosing smoking over loved ones. It‟s about them not 19

accepting who I was… as if e-cigarette was a part of “who I am”. Nicotine addiction is a tricky thing and the one fooling you is yourself. The moment you ask yourself “why should I quit” is the moment you have mentally given up. Health, money and loved ones are very important reasons but unfortunately when the addiction starts asking to feed it they seem not that important. For full disclose I “quit” I think 5 or 7 times and every time the moment I asked that question I knew that it won‟t last. Make a list of reasons why you want to quit. You might even come up with a list of reasons why you need to quit. Lists are good to keep you on track or to do checks but if you just write them down, these reasons will be only words. My problem was that on all those failed attempts I had reasons why I was quitting but as the nicotine starvation began it seemed like a fair trade off. Many things are bad for you. I would ask myself why I should quit. At this time studies have yet to prove any real risk for health… I was trying to justify my smoking. I was constantly on the look-out for stories that prove that e-cigarette is not that bad. I would read reports about some study that shows that e-cigarette is 95% less harmful than cigarette. Such stories were providing me with relief that I am not an idiot to continue puffing my life away. 20

I did it and you are probably doing it. That‟s why the first step is to acknowledge that you are actively lying to yourself. You are smoking because you believe that smoking has a positive function for you and that your smoking has a minimum (if any) impact on your future. You need to not only know but to actually understand the impact vaping has on your mental and physical health, that smoking doesn‟t have any positive function to you. Life is a lottery but you need to understand that every single time you use your e-cigarette is another ticket in your pile and the prize is a horrible disease. Same goes for the positive functions. Most common misconception is that smoking helps you calm down. Understand that it is not – that vaping just calmed the craving that was caused by nicotine. Your smoking just feeds this circle of misery and nothing else. You are being controlled by your addiction. You need to ask not “Why am I quitting?” but “Why am I vaping?”. Put the habit on the defensive. Once you realize that smoking doesn‟t have any positive function and actions you take now have a direct impact on the future – this will be the moment you quit your nicotine slavery for good.

All the Right Reasons

By now you heard reasons why you should quit hundreds of times. Google it and you will get lists upon lists of reasons but they are the same three reasons but in different words: 1) Health 2) Money and 3) Social pressure. It might be top 5, 10 or once I saw even 97 reasons to quit but they are all the same three reasons. Everyone knows that the best call to action is easy to remember and short. This concept helped politicians win elections, corporations sell you overpriced running shoes or consumer electronics you have no use for. So why are you still smoking? Quit Now - Save Money and Live Longer! Thatâ&#x20AC;&#x;s it, that is the message we are constantly getting and it is easy to understand, it calls to action and it clearly states benefits. So what is the problem?

You have probably made a list of what you will gain from quitting this habit. You indicated all the great reasons and I did it too. The benefits aren‟t really that hard to see. I saw it constantly. I had this information, you have this information but that doesn't change anything. The reason for this is very simple - it‟s due to how we think. Let‟s explore these three reasons and see why they fail to stir us into action…or more correctly inaction, as we are talking about NOT smoking.

Gaining, Not Quitting

First obstacle we come across in this little quest of yours is the words we use. Same as we gain most information visually, we tend to think by speaking to ourselves. This makes it important what kind of language do we use. I‟m talking about “quitting vaping”. Quitting is not a positive term. Quitting entails loss of something. What other options do we have? None really… Give up smoking? That one is even worse! You are already looking at your e-cigarette and feeling sentimental although you haven‟t even quit yet. Cigarette and you have been through good times and bad times. You smoked when you were stressed and you smoked when you celebrated. You smoked when you had an argument and you smoked after sex. E-cigarette was there for you and now you are going to quit, you are going to give up on it? That‟s not what friends do! It is a bit silly but words we use have a very strong impact and this is why from this moment on I will speak only about what you gain. 24

My turning point came when I asked myself “Why should I smoke?”. I said to myself “I should quit” many times and I would ask myself “Why should I quit?” constantly. Changing the language had led to strong reasons why I should embrace nicotine free life and changed stance towards smoking completely. This change in language was one of the if not THE reason I was able to quit and I will talk about this a bit later. Now let's explore health, financial and social reasons.

Health

Every culture has a proverb that stresses the importance of health. So, if “Good health is above wealth”, how come you smoke. How come we drink alcohol, live in polluted cities, stress over work and enjoy other benefits of civilized existence? The answer is simply because we are stupid. You, me and everyone else have the same flaw. Most innocent manifestation of this flaw would be a decision to continue watching that show although it is already late and you have to go to work tomorrow. We are just terrible at planning the future. You might have a plan for big things like pension, mortgage, etc., but if you think about it - you still make decisions that don‟t make much sense. You run up credit card debt, stay up too late and you smoke. You do these things now because you don‟t want to deal with this now. It is the future-you who will deal with it. Everyone knows that smoking increases chances of cancer, ages skin and wreaks havoc all over your body but you don‟t have to deal with it. This will be the problem of future-you.

It is very common to show that currently there is no proof that e-cigarette is dangerous. When you ask a question about the latest research results for electronic cigarette, be honest, what youâ&#x20AC;&#x17E;re really interested is "can you give me research that I can point at when I want to prove that vaping is healthy. â&#x20AC;&#x153; Electronic cigarettes were introduced only in 2004. Some attempts to introduce electronic cigarette were made in the beginning of 90s and before that but those didn't catch on. When you are talking about health related research these take decades. You need large enough group over large enough time to eliminate coincidence and establish causal effect that withstands criticism. This is why e-cigarette is so loosely controlled and can still be promoted as a "healthier" choice. Filtered cigarettes were exactly the same. Filtered cigarettes were introduced in 50s to address the public health scare. They were advertised as "healthy". By the middle of 70s the fact that smoking is a major cause of lung cancer has been proven and it took another decade for lawsuits to start. Same goes for e-cigarette. It was introduced to address the declining rate of smoking, health concerns and advertising restrictions.

So for now what we know is this - it is loosely controlled (or better said largely unregulated) addiction forming device that has major health risks associated with it. Latest research is very inconclusive because electronic cigarette, due to lack of control, does not have strict regulations. Vaporer liquid produced by different manufacturers differs and nobody can say for sure what is in it. One thing is certain, you are still supplying your body with regular doses of nicotine and this way you are feeding your addiction. Quitting smoking does not require reduction of doses, cleanses or other methods. Quitting smoking quickly is actually easier because you are not dragging the process out. All you need in order to eliminate the nicotine addiction is strong reasons, good motivation and right attitude towards smoking. Donâ&#x20AC;&#x;t let marketing agencies control you with their slick and misleading ads. They have no, zero evidence that electronic cigarette is safe. All they are doing is using loopholes while they can. Soon electronic cigarettes will be regulated the same way regular ones are. FDA and health agencies from other countries are working on introduction of same regulations for e-cigarettes as for regular ones. I remember when ecigarettes first came out you could smoke them in planes. So 28

until e-cig peddlers are taken under control you need to stay focused, critical and understand that they are doing same thing Big Tobacco was doing in their heyday. It is yet too early and latest research on electronic cigarette can‟t say anything definite but expect to hear about huge lawsuits in 10-20 years of people suing e-cigarette manufacturers for the claims they are making today. Health depends on what you put into your body, how you use it and what you inherited from your parents. This might actually be the reason why you are smoking as one of the things we inherit is tendency towards addictions. This comes into play especially once you start feeling craving. Your brain just wants its fix so it will start telling you that it doesn‟t matter if you smoke or not. Our brain is great at thinking new and exciting ways to keep you from working and from changing behaviors. Once it will detect that it didn‟t get its daily fix your brain will get to work trying to fool you. It won‟t be for long but it is critical for you to be able to stand your ground against your own brain. Again, health is a very good and very important reason to do not only this but other adjustments to your lifestyle. I tried quitting few times before and when craving kicked in I would say to myself that I feel fine, my health is actually

rather good and studies are yet to show anything wrong with e-cigarette. Put health benefits on your list of reasons but remember that these reasons will have to withstand reasoning of an addicted brain. You will have to remind yourself that it is not some mythical future-you that will reap in the benefits, it is you-you. Once you go smoke free, health improvements happen very quickly. Already by the end of a first day you will feel significant improvements in how you feel. Focus on this and if your brain tries to fool you remind yourself that it doesnâ&#x20AC;&#x;t matter that you might not get or get diseases either you smoke or not. Now when you see that you might need other reasons to keep you motivated you might turn to another go-to reason on any list - money.

Money

As you prepare to quit you calculate how much you spend but that‟s not the real cost of vaping. Smoking is not only device and liquid. Your gains from quitting will be much larger than that and I‟m not talking about spiritual and health here. So what is the real cost of vaping? The first part of this calculation is e-cigarette and liquid. This is the easiest to calculate expense as you can feel it every time you go into store or order it. When I switched I noticed that e-cigarette was hurting my wallet much less compared to regular cigarettes. I liked to test different vaporizers so that was additional expense but still using e-cigarette is cheaper. It is cheaper and even as it gets taxed more it will still remain comparatively cheap. So money wasn‟t important motivating factor. The real cost of smoking appears only when you start to consider the impact nicotine addiction has on your health and on your life. Some employers aren‟t very happy about smokers because they are ill more often and they take more brakes. 31

Every time your boss is passing by your desk and he sees that it is empty he puts a big minus for you in his mind. You probably heard about employers encouraging their workers to quit smoking by giving them additional holiday days or bonuses. They do this not because they care about your health. They do this because your smoking is costing them money. You can be sure that all vaping brakes are being noted. You are considering two candidates for a promotion. Both are performing more or less the same but one is a smoker. Every time you look at her/his desk it seems that he/she is either away on a smoke brake, coming back or going for a break. Who would you choose? And thatâ&#x20AC;&#x;s the problem with that advice to calculate how much you spend on smoking. What you spend on e-cigs, liquids, accessories and shipping is not the full cost you are paying for your habit. The real cost of smoking is much higher and it involves money you spend on missed opportunities and other expenses you encounter due to you slavery to nicotine.

Social Reasons

Right of the bat I can say that I think this is a bad reason and you should only look inside yourself for the reasons why you wish to break the habit. Everyone is interested in themselves and even for the closest people in your life you not smoking will be interesting only for a very short time. It won‟t hurt to right a Facebook status that you “started new chapter of my life” but again, this is not really interesting or important for anyone except you. Same goes for friends, family, significant others - they will be interested first week but after that do not expect a lot of interest. Significant other will treat you nicer also only for so long before it is just a normal thing. Remember, you are not really starting anything new, you are not doing something extraordinary. You stopped doing something what most people have never did in the first place. One comedian expressed this very well: “I am tired of people congratulating celebrities for going to rehabs. Great for them, they quit heroin, hurrah... Well, I have never even tried it so why nobody congratulates me 33

every day for making a good decision? Do I have to take some drugs to get some attention?â&#x20AC;? So use social pressure if you want but do not place too much faith in it to motivate you to do anything.

Why Should I Be Smoking?

You posted on social media and told everyone that you are now nicotine free. You have made your mind about what you are going to buy for yourself with money you‟ll save and you have a list of all benefits in front of you. You are all set but are these elements enough to do the job? By making a list of reasons you answered a question “Why should I quit?” but in addition do the opposite thing. Ask yourself “Why should I be smoking?”. The answers I came up with didn‟t make any sense. You can even feel desperation and ridiculousness in these answers. I got only these foolish answers: 1. It helps me relax. 2. I feel bad physically when I don‟t vape. 3. I am aggressive and angry when I don‟t smoke. 4. Smoking helps me be more sociable. You might come up with more but they will be variations of these four reasons.

Straight away reasons two and three fall apart as they are just physical and emotional symptoms of withdrawal. Sit it out and they will subside and vanish quickly. As for the first one, the calming effect, well, it is the same as saying - I drink double espressos every night to help me fall asleep and relax. Nicotine does induce temporal feeling of relaxation and elevated mood but, and this is a very big but - smoking raises your heart rate and blood pressure so what you are actually doing is increasing the tension, increasing your anxiety. Calming effect of nicotine has been confirmed for women but it lasts only for very mere amount of time it takes to smoke cigarette. For men this effect is not observed and even for women – when you stop vaping you are left with high blood pressure and high heart rate - you are in worse state than you started with. Smoking did help me be more social...sort of. With a cigarette you can start conversation by asking what liquid they prefer and about their hardware. You probably have smoking buddies, whom you go for a smoke with. Well, you can start conversation probably even more efficiently by just saying hello. What about your smoking buddies? Guess what, you were going for a smoke together because you have the same interests and you don‟t need a cigarette to get together. If you think that smoking helps you be more social it‟s great that you are quitting because smoking is limiting you. 36

Every single other activity has at least one redeeming quality but smoking on the other hand doesnâ&#x20AC;&#x;t have any redeeming qualities. So, it is a bad habit in every single sense. From now on every time you smoke ask yourself: Why am I smoking? Have this conversation with yourself. You will come up with no answers for this question. If you are trying to trick yourself and you do come up with at least one positive reason - you need to take a long hard look at yourself and this reason. Smoking is useless, harmful and expensive activity. Before you stop using e-cig you need to understand this clearly, vividly and strongly. You need to believe it.

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