Mind over vape: Using hypnotherapy to break free from vaping

I was first prompted to think about hypnosis over 20 years ago when discussing my desire to quit smoking with a friend. She told me how hypnotherapy had helped her husband quit smoking. This sparked my interest, but I was not necessarily convinced I could be hypnotised. The price tag of hypnotherapy was heavy for me as a young professional, but I tentatively went ahead. I can honestly say that I have never looked back!

On my recommendation others visited the same hypnotherapist with variable, but extremely positive results. This sparked my long-standing, genuine interest in hypnotherapy, and promoted me to train as a cognitive behavioural hypnotherapist.

Of course, these days the landscape has changed tremendously, and vaping has quickly become a popular alternative to smoking, particularly amongst younger demographics. Vaping is known to be less harmful than smoking, so why do so many people want to quit?

• Concerns regarding lung health: With research on the impact of vaping on our lungs being in the early stages, there is widespread concern regarding the possible risks of vaping on longer-term lung health.
• Mental clarity and mood stabilisation: Nicotine addiction can impact mood, sleep, and cognitive function. Younger people are particularly vulnerable to the effects of nicotine. 
• Financial gains: This will vary from person to person, but nicotine addiction is often costly.
• Relationships: Many people are motivated to quit as they want to role model a vape-free lifestyle for loved ones.
• Uncertainty regarding long-term health effects: The long-term risks of vaping on general health are not yet known.

What does cognitive behavioural hypnotherapy (CBH) offer?

Cognitive behavioural hypnotherapy (CBH) is an integrative approach that combines cognitive behavioural therapy (CBT) with hypnosis. CBT is an evidence-based talking therapy based on the key principle that our thoughts, beliefs, and interpretations of events influence our emotional and behavioural responses. By identifying and challenging, irrational, and unhelpful thoughts, we can change our emotional and behavioural reactions leading to improved well-being.​

Hypnotherapy also has an impressive evidence base and is used to guide clients into a state of focused attention and heightened suggestibility where they can effectively work on installing helpful thoughts and behaviours. Research supports the integration of CBT and hypnotherapy as an effective treatment for a range of conditions (e.g. Kirsch, Montgomery and Sapirstein,1995; Ramondo et al., 2021).

Benefits of CBH for quitting vaping

• Behavioural change: Helps modify the habits and routines tied to vaping.
• Cognitive restructuring: Encourages new, healthier thought patterns and coping strategies.
• Enhanced motivation: Strengthens resolve and commitment to quitting through positive affirmations and visualisation techniques.

First steps towards quitting vaping with CBH

1. Set clear goals - define your motivation

Identify why you want to quit vaping. Write down your motivations and keep them visible as a constant reminder. Get a business card (or similar size) - on the back write down your top three reasons for quitting vaping in the format: ‘I want to stop this habit because….’ Every time you vape read the card beforehand.

2. Psychoeducation - understand the process

A good cognitive behavioural hypnotherapist will work with you to ensure that you fully understand your treatment and your role in the process. Cognitive behavioural hypnotherapy is not mysterious or external ‘mind-control’ and involves everyday psychological processes.

The client and therapist work in a collaborative manner. The therapist guides the client to use their imagination in a focused and vivid way, making positive suggestions that enable the client to restructure their thinking, evoke positive emotion and rehearse behavioural change. As the client is using their own imagination, they will only accept suggestions they choose to accept and so remain in control throughout. As a result, hypnosis is very safe.

3. Find the right therapist - choose a qualified professional

Research hypnotherapists who specialise in supporting clients to quit vaping. Look for membership of professional bodies, credentials, reviews, and testimonials that highlight their expertise and success rates.

4. Be open to change - adopt a growth mindset

Approach the hypnotherapy with an open mind. Be willing to explore and challenge your current beliefs and behaviours around vaping.

5. Practice relaxation techniques - prepare for hypnotherapy

Many hypnotherapists will provide recordings before treatment starts to help you to start practising relaxation techniques. This will help you ease into the hypnotic mindset during sessions more comfortably.

6. Keep a vaping journal - track your triggers

Document when and why you feel the urge to vape. Identifying triggers is a key step in cognitive behavioural hypnotherapy, allowing you to develop strategies to cope without resorting to vaping.

7. Build a support system - involve friends and family

Share your decision to quit with supportive friends and family. Their encouragement and understanding can provide valuable motivation.

8. Weaken your habit - make small changes

Prepare to be a non-vaper using the following strategies:

• Change your brand to break habitual associations.
• When you vape, only vape, and do not do anything else (e.g., be on the phone or drink coffee).
• Change the place where you vape (e.g., if you always smoke in the
  kitchen then smoke in the garden).
• See how long you can leave it until your first vape of the day and leave longer gaps between vapes.

9. Visualise success - imagine a vape-free life

Spend time visualising yourself succeeding in your goal. Picture the benefits you will gain from quitting vaping, such as breathing easily and saving money.

Parting thoughts

Quitting vaping is a challenging but rewarding endeavour. If you are looking to quit vaping, cognitive behavioural hypnotherapy has a great deal to offer.

Citations:

Kirsch, I., Montgomery, G. and Sapirstein G. (1995) ‘Hypnosis as an adjunct to cognitive-behavioral psychotherapy: a meta-analysis.’ Journal of Consulting and Clinical Psychology. 63 (2), 214-20.

Ramondo, N., Gignac G. E., Pestell C. F. and Byrne S. M. (2021) ‘Clinical hypnosis as an adjunct to cognitive behavior therapy: an updated meta-analysis.’ International Journal of Clinical and Experimental Hypnosis. 69, 169-202.