Both cigarettes and vaping (e-cigarettes) contain nicotine and are highly addictive. Quitting either can be very difficult. There are some key differences between cigarettes and vaping that may make quitting vaping somewhat easier for some people. However, quitting any nicotine addiction requires commitment, a plan, and support.
Nicotine Content
Cigarettes contain tobacco and a range of toxic chemicals, while e-cigarettes contain nicotine, flavorings, and other chemicals. The amount of nicotine in cigarettes is fixed, while the nicotine content of vape juice can vary. This means vape users can taper down their nicotine levels over time before quitting.
Cigarettes contain around 12mg of nicotine per cigarette. The nicotine content in a single cigarette is relatively low, but smokers usually go through multiple cigarettes per day to sustain their addiction. Heavy smokers may consume over 40mg of nicotine daily.
E-liquids (vape juices) are available in different nicotine strengths ranging from 0mg to over 50mg/mL. A typical vape session may involve 3-5mL of e-liquid. A vape user consuming 10mL of 18mg/mL juice would ingest around 180mg of nicotine per day – much higher than a typical smoker.
The ability to taper down nicotine levels is a key advantage of vaping over smoking when it comes to ultimately quitting. Vape users can progressively step down their nicotine content over weeks or months before stopping entirely.
Behavioral Addiction
Both cigarettes and vaping trigger a behavioral addiction and rituals around using the product that can make quitting difficult. This includes the hand-to-mouth action of smoking or vaping, taking smoke/vapor into the lungs, and other ingrained habits.
Cigarettes provide nicotine through combustion and inhalation of smoke. The smoking ritual involves handling the cigarette, lighting it, drawing puffs, stubbing it out in an ashtray etc. Smokers become attached to these actions.
Vaping provides nicotine by heating and inhaling a vapor. The vaping ritual involves filling/changing coils in the device, pushing buttons to heat the coil, inhaling vapor, and blowing out dense clouds. Vapers become very habitual with device handling.
Both rituals provide psychological satisfaction through the actions and sensations. Any addiction treatment program needs to address re-learning habitual behaviors when quitting smoking or vaping.
Withdrawal Symptoms
Quitting smoking or vaping causes nicotine withdrawal as the brain adapts to functioning without nicotine. This causes physical and psychological symptoms that can persist for weeks or months after quitting.
Common withdrawal symptoms when quitting nicotine include:
- Cravings
- Irritability
- Anxiety
- Depression
- Restlessness
- Insomnia
- Increased appetite
- Headaches
- Fatigue
- Nausea
The psychological symptoms like cravings and anxiety are usually more severe in the first 1-2 weeks after quitting but can persist at a lower level for months. Physical symptoms tend to be more short-lived.
There is little difference in the withdrawal process between cigarettes and vaping. The main factor is the level of nicotine dependence. Heavier users tend to have more severe withdrawals. Tapering nicotine levels before quitting can help minimize symptoms.
Peer Pressure
Peer pressure and social smoking triggers can make quitting difficult. Smoking is still somewhat socially acceptable, but vaping less so. Vaping has stricter age limits and indoor restrictions. This may reduce the social pressure to vape compared to smoking.
Key points:
- Cigarette smoking is still commonplace in many social settings
- Vaping has more restrictions on where it can be done
- Seeing other people smoke or vape can trigger cravings
- Social situations involving alcohol may weaken willpower not to smoke or vape
- Having a support network of non-smoking/vaping friends aids quitting
For young adults in particular, vaping may be seen as more of a short-term trend while smoking is intergenerationally entrenched. This may motivate some vape users more strongly to quit as vaping becomes less socially desirable.
Willpower and Mindset
Nicotine addiction causes cravings, lack of motivation, and weakens a person’s willpower and self-control. Pushing through these difficulties requires tremendous mindset, commitment, and support.
Some key factors around mindset and motivation:
- Believing you can quit and overcoming self-doubt
- Having strong personal reasons to quit
- Accepting struggles but not giving up
- Using quitting aids like nicotine patches/gum
- Avoiding smoking/vaping triggers
- Exercising and managing stress/cravings
- Having a strong support network
These psychological factors are very similar whether quitting smoking or vaping. The addiction must be overcome through mental determination and lifestyle changes. Scientific evidence does not clearly show one is more “mind over matter” than the other.
Physical Health Impacts
Both cigarettes and vaping pose health risks, but cigarettes are significantly more dangerous due to the tar, carbon monoxide, and other toxins from combustion. Quitting cigarettes leads to more rapid health improvements.
Some key health impacts:
| Health Marker | Cigarettes | Vaping |
|---|---|---|
| Lung cancer risk | Extremely high | Unclear (likely lower) |
| Heart disease risk | High | Unclear (likely lower) |
| Lung function | Declines rapidly | May decline moderately |
| Coughing/mucus | Chronic | Less common |
| Sense of smell | Diminished | Less affected |
The accumulating visible health impacts of smoking may provide added motivation to quit cigarettes rather than vaping. However, the risks of vaping are still not fully characterized so this should also be a deterrent.
Second-Hand Smoke
Second-hand cigarette smoke severely impacts the health of non-smokers, including children. There is no risk-free level of exposure. Second-hand vape aerosol may have fewer health impacts overall, but risks are still present.
Key differences:
- Cigarette smoke lingers in rooms and fabrics
- Smoke contains over 70 known carcinogens
- Vape aerosol dissipates much quicker
- But vape chemicals may still be harmful
A motivation for many smokers to quit or switch to vaping is to protect children or non-smokers in their home from second-hand smoke. However, vaping indoors should still be avoided around others.
Laws and Public Perception
Laws related to smoking and vaping are evolving rapidly. In general, vaping faces tighter restrictions regarding sales, advertising, and where it can be done. Public opinion is still divided on vaping – while awareness of its risks has grown, many still view it as safer than smoking.
Some changing legal and social factors:
- Cigarette smoking age raised to 21 in many states
- Flavored vape juice banned in some states
- Vaping prohibited indoors in many public venues
- Media stories about vaping illnesses and teen addiction
- Cigarette smoking increasingly marginalized
These factors may motivate more young adults to quit vaping. But cigarettes are still very accessible and public health messages focus on quitting completely.
Cost and Convenience
Cigarettes and vaping both cost money, but cigarettes usually work out pricier over the long run for regular users. Vaping requires a larger initial investment for a device but provides convenience and customization options.
Some cost and convenience considerations:
| Cigarettes | Vaping | |
|---|---|---|
| Upfront costs | Low – just buying a pack | Moderate – vape device + e-juice |
| Ongoing costs | $300+/month for pack-a-day smoker | $60-$100/month for 5mL/day vaper |
| Convenience | Can buy packs everywhere | Need to refill juice and change coils |
| Customization | Very limited | Many flavors and nicotine levels |
| Modernity | Seen as old-fashioned | Trendy tech appeal |
The cost savings and custom options around vaping may deter some users from quitting. But others may quit vaping to save money and for convenience.
Cessation Aids
A range of medical products are available to help overcome nicotine cravings and withdrawal during the quitting process for both cigarettes and vaping. Using nicotine replacement therapy dramatically improves quit success rates.
Options for quitting smoking or vaping include:
- Nicotine patch – provides steady nicotine through skin
- Nicotine gum/lozenge – for oral nicotine dosing
- Prescription pills – reduce cravings and block nicotine receptors
- Counseling and support groups
- Apps and hotlines for motivation
These aids can be used for quitting cigarettes, vaping, or any other nicotine product. The same comprehensive approach should be taken rather than just focusing on the delivery method.
Harms to Teenagers
Nicotine addiction in adolescents is a major public health concern. The developing brain is highly susceptible to nicotine dependence. Flavored vaping fuels rising teen addiction levels. Preventing youth access is crucial.
Key concerns around nicotine addiction in youth:
- Nicotine disrupts brain development
- Teens more prone to addiction
- Vaping surges in popularity among teens
- Flavors entice youth use
- Impairs learning and focus
- Often leads to smoking
The vaping industry is faced with pressure to prevent underage sales and combat teen vaping. Most health experts believe complete abstinence from nicotine is the safest approach for adolescents. This favors quitting vaping over just switching products.
Conclusion
Quitting cigarettes has some clear benefits over quitting vaping in terms of health improvements and reducing risks. However, any form of nicotine addiction can be extremely difficult to overcome. Vaping may provide an advantage in progressively reducing nicotine levels.
Both cigarettes and vaping require changing behaviors, high motivation, cessation aids, and support. Teen use of nicotine in any form should be avoided altogether. Considering the similarities of addiction and withdrawal, there appears no simple answer as to whether quitting smoking or vaping is inherently easier in the long run. Overcoming nicotine addiction requires committing to quitting completely, whatever the source.