Shawn Achor once said, “Our daily decisions and habits have a huge impact upon both our levels of happiness and success.” As individuals with different personalities, our habits. integral parts of our daily lives, shape who we are. They are actions we perform consciously or unconsciously and, for most part, define our values and what we hold dear.
Habits can be defined as routines or actions we do regularly. They keep us moving when we need to get things done but don’t feel like it. Most habits are learned over time or come to us naturally. Recognising our habits is crucial, highlighting the importance of distinguishing between good and bad ones.
Good habits versus bad habits
A bad habit is an action you do repeatedly and often leads to long-term problems. Good habits, on the other hand, are actions you take that contribute to your overall wellbeing and productivity. There are countless examples of both bad and good habits, however, we will focus on replacing vaping, a potential bad habit, with healthier alternatives.
Vaping = bad habit
Vaping involves using a handheld device called a vape to inhale a heated liquid mixture. By pressing a button, the liquid-saturated wicks are heated, turning the e-juice into an aerosol mist that the user inhales. Vaping is often used as an alternative to smoking cigarettes.
Vaping is common among people aged 18-24, partly due to the misconception that it is less harmful than cigarettes and can help manage stress and anxiety. Michelle Lampis, a drug and alcohol counsellor at the University of Newcastle, explained that vaping was originally marketed as a harmless alternative to smoking. However, we now know that vaping is full of toxic chemicals that make you sick. What may start as a seemingly harmless activity can gradually lead to addiction with potential long-term consequences.
Vapes still pose a variety of health risks since many are not properly tested or regulated. Ms. Lampis revealed that vapes contain much higher levels of nicotine than traditional cigarettes, an addictive substance that stimulates the body and can lead to serious health problems and addiction. Additionally, some of the substances found in vapes include harmful substances such as formaldehyde, arsenic, and anti-freeze, among others.
Harmful risks of vaping
There are several harmful risks associated with vaping, including:
- Lung damage, which can lead to breathing problems and chest pains.
- Nicotine addiction, which can have long-term effects on both physical and mental health.
- Burns and injuries caused by malfunctioning devices or e-liquid spills.
Legal implications of vaping
In Australia, it is currently illegal to vape in places where smoking is also prohibited, such as public areas. Vaping in these areas can result in hefty fines. The University of Newcastle also has a smoking policy, which you can find here. It is illegal to use, sell, or buy nicotine for use in e-cigarettes in Australia without a prescription. Starting in October 2024, vapes will be available for purchase at pharmacies for those aged 18 and older. This regulation aims to provide access to safer vapes compared to those available elsewhere on the market. For more information on the legal aspects of vaping, visit the Australian Government’s new vaping laws webpage.
Recognising addiction and unhealthy habits
In the interview, Ms. Lampis explained that vaping does not alleviate stress in fact it increases stress in the body and can negatively impact your concentration and memory. Nicotine has a negative effect on your mental health. Being a stimulant, it adds more stress to your nervous system.
Habits become part of us, either knowingly or unknowingly. For example, I get out of bed at 6am every morning. It started with me setting my alarm, and over time, it evolved into a normal routine and a habit. The same applies to unhealthy habits; they can turn into addictions if not managed or controlled. We often find ourselves doing them unconsciously, and they can become our last resort for comfort and relief.
When it comes to vaping, you might be addicted if you find yourself doing some of these things:
- Vaping soon after you wake up in the morning
- Feeling stressed, anxious, or irritable if you can’t vape
- Disliking leaving the house without your vape
- Struggling to study or carry out normal activities without vaping
Healthy alternatives to vaping
“It is easier to prevent bad habits than to break them.” This quote by Benjamin Franklin highlights the challenge of overcoming harmful habits. Replacing a bad habit such as vaping with good habits is not a walk in the park. It is an ongoing process that requires patience, resilience, and determination. If you find yourself in this situation, remember that you are not alone.
Here are some healthy alternatives to vaping:
- Creative outlets: Find activities you enjoyed before you started vaping. This could include going to the beach, picking up a musical instrument, or painting.
- Physical activities: Engage in activities such as going to the gym, practising meditation, taking a walk in the park, or doing yoga.
- Social connections: Join a local sports team or recreational group, take part in community events, or get involved in a volunteer organisation.
- Practising mindfulness: Keep a journal, use a tracker, or try guided meditation apps. Engaging in activities like deep breathing exercises or mindfulness colouring can also be helpful.
- Incorporating good habits: Ensure you get enough sleep, eat well, and stay hydrated. Establish a regular exercise routine, practice meal planning and preparation, or set goals for limiting screen time before bed.
Healthy resources
It is okay to seek help when you are struggling with breaking unhealthy habits. Doing so is a proactive way to break the cycle and support your journey towards positive change.
Here are some resources available for support:
- Talk to your GP (General Practitioner) about getting a prescription vape or starting nicotine replacement therapy.
- If you are a university student, you can access support services on campus, such as speaking with a counsellor. You can book an appointment via: University Counselling Services.
- For more information about vaping, visit: University Vaping Information.
On a final note, remember that you are not alone. Support is available as you work on developing healthy habits. Habits take time to become a part of us, so it’s important to be gentle with yourself.
From a fellow student,
Omotola Abimbola
