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Recipe for good friendships!

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Video Lesson - Friendship Soup Recipe: A NED Short

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What you say matters! Think before you post!

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What you say matters! Think before you post!

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If you are being bullied online, Block! Report! Tell an adult!

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The truth about anxiety

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Fight Flight Freeze – A Guide to Anxiety for Kids

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The difference between stress and anxiety.

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The difference between stress and anxiety.

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xplore growth mindset with Thinky Pinky as he takes you through a exploration of what happens in your brain when it learns.

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LearnStorm Growth Mindset: The Truth About Your Brain

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Have you ever had a disagreement with a friend at school? Here are some steps you can take to work things out.

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Positive Problem Solving Steps (English) Video Social Story

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A heartwarming film sharing themes of love, acceptance, and having a positive self-image.

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A heartwarming film sharing themes of love, acceptance, and having a positive self-image.

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May you always see yourself as you are! You are perfectly perfect!

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Watch this quick video on Understanding Feelings.

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20 art activities to help you de-stress.

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20 art activities to help you de-stress.

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Have you ever felt sick to your stomach during a test? Have you had days when you were so loaded down with homework that you had trouble sleeping? Have you ever been so worried about something that you ended up with a terrible headache? If so, then you know what it's like to feel stress. Check out these 20 art activities to help you de-stress.

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20 Art Therapy Activities You Can Try At Home To Destress - LifeHack

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“Art washes away from the soul the dust of everyday life.” - Pablo Picasso Art therapy is a broad term used to refer to the practice of creating as a way

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The difference between Depression and Sadness.

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The difference between Depression and Sadness.

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It is important to talk to someone you trust when you are feeling depressed. Remember, help is only a text or phone call away.

Text “HOME” to 741741 to be connected to a trained Crisis Counselor within 5 minutes

Call 1-800-273-8255 (1-800-273-TALK) The National Suicide Prevention Lifeline

Call 937-376-8701 TCN 24 Hour Crisis Line

Call 844-SaferOH (844-723-3764) to anonymously share information about threats to any students' safety.

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Middle school dating can be a healthy and positive experience when the conditions are good and if your parents allow you to date.

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Social Self-Care: How to deal with toxic people

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Social Self-Care: How to deal with toxic people

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We all know that person — the one who leaves you feeling worse off after interacting with them.

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We all know that person - the one who leaves you feeling worse off after interacting with them. Maybe it's a manipulative family member or a co-worker who can't stop complaining about every little thing.

It's common to refer to these people as being toxic. But it's important to keep in mind that this term isn't grounded in psychology and doesn't have a simple definition.

If you have a hard time dealing with someone in your life, it's helpful to start by pinpointing problematic behaviors, rather than simply labeling them as being toxic.

Barrie Sueskind, a therapist in Los Angeles who specializes in relationships, shares some key signs of toxicity:

self-absorption or self-centeredness

manipulation and other emotional abuse

dishonesty and deceit

difficulty offering compassion to others

a tendency to create drama or conflict

Sound like familiar? Read on for tips on how to respond to this type of behavior.

Some people have a tendency to see themselves as the victim in every situation. If they mess up, they might shift the blame to someone else or tell a story that paints them in a more positive light.

You might feel tempted to nod and smile in order to prevent an angry outburst. This might feel like the safest option, but it can also encourage them to see you as a supporter.

Try respectful disagreement instead. You might say, "I had a different take on the situation," and describe what really happened. Stick to the facts, without making accusations.

While your disagreement might upset them, it might also lower the chances they'll try involving you again.

Dealing with someone's toxic behavior can be exhausting. The person might constantly complain about others, always have a new story about unfair treatment, or even accuse you of wronging them or not caring about their needs.

Resist the urge to jump on the complaining train with them or defend yourself against accusations. Instead, respond with a simple, "I'm sorry you feel that way," and leave it at that.

Sometimes simply becoming more aware of how someone's toxic behavior affects you can help you better navigate interactions with them.

Most people occasionally say rude or hurtful things they don't mean. No one feels their best all the time, and being in a bad mood can make you lash out. This isn't necessarily toxic.

But ask yourself if put-downs, lies, or other types of emotional and verbal abuse characterize most of your interactions. Do they apologize or seem to notice how what they say or do affects you?

Personal struggles don't excuse abuse, and you don't have to accept it, either.

Someone who gossips, manipulates others, or creates dramatic situations night not realize how their behavior affects you or anyone else. An open conversation may help them realize this behavior is unacceptable.

To keep things neutral, try to stick to "I statements," which feel less accusatory for the other person, and set boundaries that work for you.

Here are some examples of this in action:

"I feel uncomfortable when I hear unkind things about our co-workers. I won't participate in those conversations."

"I value trust in friendship, so I can't continue this friendship if you lie to me again.

On the flip side, behavior doesn't have to be abuse or spiteful to be toxic. Other behaviors can be just as damaging.

Maybe the person in question "desperately needs" your help to get them out of a bind - every time you see them. Or, Sueskind says, "you're always giving and they're always taking, or you feel like their emotional stability depends on you."

You might value your relationship with this person, but don't offer support at the risk of your own well-being.

"Healthy relationships involve give and take," Sueskind explains. In other words, you offer support, but you receive support, too.

Taking care of yourself involves making sure you have enough emotional energy to meet your own needs. This may not happen when you're giving everything to someone who doesn't offer anything in return.

People can change, but they have to be willing to put in the work to do so.

You might want to help someone you care about instead of writing them completely out of your life. But, while you can always offer compassion and kindness, you likely won't be able to change them.

At the end of the day, they have to commit to putting in the effort. Trying to help someone change before they're ready can sap your emotional resources further.

Have a hard time turning people down? You aren't alone.

Sticking to a refusal can also be tough, especially when someone tries to guilt trip you into changing your mind.

But if you do decide to say, "No," don't back down. This may prove challenging, especially when they use a dramatic outburst to try to get their way. But the more you practice saying "no" to things you aren't comfortable with, the easier it becomes.

Removing yourself from the situation can help you avoid scenes. If you can't physically leave, make it clear you're no longer involved in the discussion. Say "excuse me" and turn away, for example.

Toxic behavior can make you feel like you did something wrong, even when you know you didn't.

It's tough to face attacks from someone who behaves in a toxic manner. They might get personal, try to twist your words, or accuse you of wanting to hurt them. At some point, you might even second guess yourself and rack your brain for something you might've done.

But remind yourself their behavior has nothing to do with you. Restate your boundaries and try not to take their spite personally. Take deep breaths to calm yourself or mindfully acknowledge their words so you can let them go without being affected.

People who act in a toxic way "can often sense who they can manipulate," Sueskind says. "They may move on when they see their tactics don't work on you."

If you're never available, they might eventually stop trying to engage. This strategy can be particularly helpful at work, where you're bound to have plenty of honest excuses, like:

"Sorry, I have too much work to chat."

"Got to prep for that meeting, so I can't talk!"

You might face some passive-aggressive remarks or outright accusations when you make your excuses. Try not to respond, even if you feel upset. Remember: It's not about you.

Do you dread seeing a particular person? Feel anxious or stressed beforehand? Take these feelings as a sign you may want to see them less.

People who behave toxically tend to focus on themselves and what they want. They might blame you or other people for any problems they have and show little interest in your feelings or needs. This can make spending time with them unpleasant.

If you're dealing with someone who picks fights with your or repeatedly pushes your boundaries, consider scaling back the amount of time you spend with them.

If you can't completely avoid or scale back the amount of time you spend with someone, you still have options.

Set boundaries

"Boundaries are essential," Sueskind says.

Setting boundaries involves deciding what you will and won't tolerate. Communicate these boundaries clearly and stick to them.

Maybe you don't mind listening to your co-worker's dramatic stories, even the obviously fictional ones. But you draw your line at verbal abuse or gossip.

So when they start mocking another co-worker, say, "like I said, I'm not interested in this type of conversation." Leave the room if you can or try putting on headphones.

Have an exit strategy

If you're stuck in a toxic conversation and don't see an easy way out, you might worry that leaving seems rude, especially if you're talking to a supervisor.

But it's entirely possible to leave politely. If it helps, consider coming up with a few go-to lines ahead of time that you can pull out as needed.

Try something like, "I'm sorry, but I have to stop you. I've got a lot of work, so I can't chat right now" or, "Sorry, I'm waiting on an important phone call and can't get into this right now."

Change your routine

Does a family member always catch you when you're studying or hold you up on your way to work? Maybe a co-worker always complains at lunch about how horribly everyone treats them.

Ideally, they'd respect the boundaries you set, but this doesn't always happen. While it may not seem fair that you're the one who has to change, it's often worth it for your own well-being

Switching up your routine can help you avoid getting pulled in to conversations you'd rather skip. Try eating lunch somewhere besides the break room, wearing headphones, or reading a book.

Avoiding family members can be harder. Try having a respectful but firm conversation about needing to focus on your studies. If you're on the way out the door, practice your quick exit strategy: "Sorry, I'm late!"

Encourage them to get help

It's often difficult to understand why people behave in toxic ways. But it might help to consider that they might be dealing with some personal challenges that are causing them to lash out. This doesn't excuse problematic behavior, but it can help explain it.

If you have a close relationship with someone who behaves in a toxic way, consider pointing out some harmful behaviors and explaining how they affect others (if you feel comfortable doing so). If they seem receptive, encourage them to talk to a therapist about why they act the way they do.

"Psychotherapy can help people identify problematic behaviors and learn to manage their emotions and reactions in healthier ways," Sueskind says.

Don't get personal

Sueskind recommends keeping interactions with the other person superficial. "Be clear about how you are and aren't willing to engage," she suggests.

Toxic behavior can involve gossiping, oversharing personal details, or using personal information to provoke reactions.

If you know someone who does these things, keep your conversations light and insignificant. Shut down attempts at prying or oversharing with, "Actually, I prefer not to talk about my relationship at work."

Maintain calm

You might wonder how it's possible to stay calm around the other person when just thinking about crossing paths makes your heart pound.

Work with a therapist

If you have to stay involved with the person, consider getting help from a mental health professional. Therapists are trained to help people work through difficult situations like these and can offer compassionate, judgment-free support that fits your circumstances.

Sometimes, cutting people out of your life may seem like the only way to escape their toxic behavior. But this isn't always feasible.

If you have to spend time with someone who exhibits toxic behavior, remind yourself their actions aren't your fault nor your responsibility. It's important they know what you're not willing to tolerate.
Crystal Raypole has previously worked as a writer and editor for GoodTherapy. Her fields of interest include Asian languages and literature, Japanese translation, cooking, natural sciences, sex positivity, and mental health. In particular, she's committed to helping decrease stigma around mental health issues.

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We all know that person - the one who leaves you feeling worse off after interacting with them. Maybe it's a manipulative family member or a co-worker who can't stop complaining about every little thing. It's common to refer to these people as being toxic.

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11 emotional self-care activities you can do right now! PositivePsychology.com

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11 emotional self-care activities you can do right now! PositivePsychology.com

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■ Learn to say “no.”
■ Intentionally schedule “me time” on your calendar or planner.
■ Reward yourself for completing small tasks.
■ Use online tutorials to learn something new.
■ Develop a relaxing evening ritual.
■ Allow yourself to feel and express all of your feelings (in a safe and appropriate environment).
■ Try some mindful exercises to help bring you into the present moment.
■ Try coloring as a form of anxiety and/or stress release.
■ Remind yourself of the good stuff in life by writing a list of things you’re grateful to have.
■ Take a moment to allow your feelings to be present without judging them.
■ Stop being your harshest critic. Allow yourself to make mistakes.

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The Risks of E-cigarettes for Kids, Teens, and Young Adults

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The Risks of E-cigarettes for Kids, Teens, and Young Adults

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Get the facts about vaping! #ItsNotJustWater
#Responsible DecisionMaking

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Centers for Disease Control and Prevention

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The use of e-cigarettes is unsafe for kids, teens, and young adults.

Most e-cigarettes contain nicotine. Nicotine is highly addictive and can harm adolescent brain development, which continues into the early to mid-20s.1

E-cigarettes can contain other harmful substances besides nicotine.

Young people who use e-cigarettes may be more likely to smoke cigarettes in the future.

Find Data on E-cigarette Use Among Youth

E-cigarettes are electronic devices that heat a liquid and produce an aerosol, or mix of small particles in the air.

E-cigarettes come in many shapes and sizes. Most have a battery, a heating element, and a place to hold a liquid.

Some e-cigarettes look like regular cigarettes, cigars, or pipes. Some look like USB flash drives, pens, and other everyday items. Larger devices such as tank systems, or "mods," do not look like other tobacco products.

E-cigarettes are known by many different names. They are sometimes called "e-cigs," "e-hookahs," "mods," "vape pens," "vapes," "tank systems," and "electronic nicotine delivery systems (ENDS)."

Using an e-cigarette is sometimes called "vaping."

Some e-cigarettes look like regular cigarettes, cigars, or pipes.
Some look like USB flash drives, pens, and other everyday items.

E-cigarettes produce an aerosol by heating a liquid that usually contains nicotine, flavorings, and other chemicals that help to make the aerosol.

The liquid used in e-cigarettes often contains nicotine and flavorings. This liquid is sometimes called "e-juice," "e-liquid," "vape juice," or "vape liquid."

Users inhale e-cigarette aerosol into their lungs. Bystanders can also breathe in this aerosol when the user exhales it into the air.

E-cigarette devices can be used to deliver marijuana and other drugs.

News outlets and social media sites report widespread use of JUUL by students in schools, including classrooms and bathrooms.

JUUL is a brand of e-cigarette that is shaped like a USB flash drive. Like other e-cigarettes, JUUL is a battery-powered device that heats a nicotine-containing liquid to produce an aerosol that is inhaled.

All JUUL e-cigarettes have a high level of nicotine. According to the manufacturer, a single JUUL pod contains as much nicotine as a pack of 20 regular cigarettes.2

JUUL is one of a few e-cigarettes that use nicotine salts, which allow particularly high levels of nicotine to be inhaled more easily and with less irritation than the free-base nicotine that has traditionally been used in tobacco products, including e-cigarettes.

News outlets and social media sites report widespread use of JUUL by students in schools, including classrooms and bathrooms.

Approximately two-thirds of JUUL users aged 15 - 24 do not know that JUUL always contains nicotine.

Although JUUL is currently the top-selling e-cigarette brand in the United States, other companies sell e-cigarettes that look like USB flash drives. Examples include the MarkTen Elite, a nicotine delivery device, and the PAX Era, a marijuana delivery device that looks like JUUL.

Additional information about USB-shaped e-cigarettes and actions that parents, educators, and health care providers can take to protect kids is available at CDC's Infographic [PDF - 1.2MB]

Most e-cigarettes (vapes) contain nicotine-the addictive drug in regular cigarettes, cigars, and other tobacco products.

A CDC study found that 99% of the e-cigarettes sold in assessed venues in the United States contained nicotine.1

Some vape product labels do not disclose that they contain nicotine, and some vape liquids marketed as containing 0% nicotine have been found to contain nicotine.

Nicotine can harm the developing adolescent brain.2 The brain keeps developing until about age 25.

Using nicotine in adolescence can harm the parts of the brain that control attention, learning, mood, and impulse control.2

Each time a new memory is created or a new skill is learned, stronger connections - or synapses - are built between brain cells. Young people's brains build synapses faster than adult brains. Nicotine changes the way these synapses are formed.

Using nicotine in adolescence may also increase risk for future addiction to other drugs.2

When a person is dependent on (or addicted to) nicotine and stops using it, their body and brain have to get used to not having nicotine. This can result in temporary symptoms of nicotine withdrawal.

Nicotine withdrawal symptoms include irritability, restlessness, feeling anxious or depressed, trouble sleeping, problems concentrating, and craving nicotine.3 People may keep using tobacco products to help relieve these symptoms.4

Youth may turn to vaping to try to deal with stress or anxiety, creating a cycle of nicotine dependence. But nicotine addiction can be a source of stress.

What may start as social experimentation can become an addiction.

The most common reason U.S. middle and high school students give for trying an e-cigarette is "a friend used them." 5

The most common reason youth give for continuing to use e-cigarettes is "I am feeling anxious, stressed, or depressed." 5

Youth e-cigarette and cigarette use have been associated with mental health symptoms such as depression.9, 10

Yes. As long as a person stays quit, withdrawal symptoms will fade over time as the brain gets used to not having nicotine.

Scientists are still learning about the effects of quitting vaping on mental health. Quitting smoking cigarettes is associated with lower levels of anxiety, depression, and stress, as well as improved positive mood and quality of life.9

Scientists are still learning about the long-term health effects of e-cigarettes.

Some of the ingredients in e-cigarette aerosol could also be harmful to the lungs in the long-term. For example, some e-cigarette flavorings may be safe to eat but not to inhale because the gut can process more substances than the lungs.1

Defective e-cigarette batteries have caused some fires and explosions, a few of which have resulted in serious injuries.

Children and adults have been poisoned by swallowing, breathing, or absorbing e-cigarette liquid through their skin or eyes. Nationally, approximately 50% of calls to poison control centers for e-cigarettes are for kids 5 years of age or younger.

E-cigarette aerosol is NOT harmless "water vapor."

The e-cigarette aerosol that users breathe from the device and exhale can contain harmful and potentially harmful substances, including:

Nicotine

Ultrafine particles that can be inhaled deep into the lungs

Flavorings such as diacetyl, a chemical linked to a serious lung disease

Volatile organic compounds

Cancer-causing chemicals

Heavy metals such as nickel, tin, and lead1

The aerosol that users inhale and exhale from e-cigarettes can expose both themselves and bystanders to harmful substances.

It is difficult for consumers to know what e-cigarette products contain. For example, some e-cigarettes marketed as containing zero percent nicotine have been found to contain nicotine.3

E-cigarettes come in various flavors, including fruit, candy, mint, and menthol.

A study from 2013-2014 showed that most youth who use e-cigarettes first start with a flavored variety, and flavors are the primary reason youth report using e-cigarettes.⁶

In 2023, most youth who reported using e-cigarettes used flavored varieties (89.4%). Among middle and high school students who currently used any type of flavored e-cigarette in 2023, the most commonly used flavors were fruit (63.4%), candy, desserts, or other sweets (35%), mint (27.8%), and menthol (20.1%).¹¹

On January 2, 2020, the U.S. Food and Drug Administration (FDA) finalized an enforcement policy that prohibits the sale of prefilled cartridge e-cigarettes in any flavor other than tobacco or menthol, unless authorized by FDA. FDA has since taken additional steps to prohibit certain companies from selling youth-appealing, flavored disposable e-cigarettes and flavored e-liquids without authorization.⁷

Several states and communities have restricted the sale of flavored tobacco products, including menthol-flavored products.⁸

E-cigarettes are also advertised using the same themes and tactics that have been shown to increase youth initiation of other tobacco products, including cigarettes. In 2021, approximately 76% of students reported exposure to tobacco product marketing through traditional sources and approximately 74% of students who used social media had seen e-cigarette-related posts or content.¹²

Widespread advertising for e-cigarettes, including via media for which advertising for conventional tobacco products is prohibited (e.g., TV), and the lower costs of some e-cigarettes relative to regular cigarettes has contributed to use among youth.¹

Many youth also report using e-cigarettes because they are curious about these products.¹

Many young people who use e-cigarettes also smoke cigarettes.1 There is some evidence that young people who use e-cigarettes may be more likely to smoke cigarettes in the future.

Specifically, a 2018 National Academy of Medicine report found that there was some evidence that e-cigarette use increases the frequency and amount of cigarette smoking in the future.4

E-cigarettes also can be used to deliver other drugs, including marijuana; in 2016, approximately one-third of U.S. middle and high school students who have ever used an e-cigarette reported using marijuana in the device.

But e-cigarette use among young people is still unsafe, even if they do not progress to future cigarette smoking.

E-cigarettes expose users to fewer harmful chemicals than burned cigarettes.1

But burned cigarettes are very dangerous, killing half of all people who smoke long-term.

The use of any tobacco product, including e-cigarettes, is unsafe for young people.

Yes. In August 2016, the regulatory authority of the FDA was extended to cover e-cigarettes through the agency's "deeming rule."

Through authority granted by the Family Smoking Prevention and Tobacco Control Act (FSPTCA), FDA has authority to develop regulations that address the manufacturing, marketing, and sale of e-cigarettes.

There are some strategies that the FDA does not have authority to implement, such as including e-cigarettes in smoke-free policies or increasing the minimum legal sales age for these products, unless directed to do so by Congress. However, the FSPTCA does not prevent states and communities from including e-cigarettes in smoke-free policies or from regulating the sale and distribution of e-cigarettes. These types of strategies can include further raising the minimum legal sales age, licensing retailers, implementing price policies, and restricting or prohibiting the sale of tobacco products.

Yes. In 2018, the FDA expanded its successful youth tobacco prevention campaign, "The Real Cost," to reach the more than 10 million youth aged 12-17 who have used e-cigarettes or are open to trying them. The campaign educates youth about the potential risks of using e-cigarettes.

The "Real Cost" reaches teens where they spend most of their time: in school and online. The campaign is also placing e-cigarette prevention materials in high schools across the nation, both in school bathrooms and on educational digital platforms accessed by students during the school day.

Heated tobacco products (HTPs) like IQOS and Eclipse, sometimes marketed as "heat-not-burn" technology, represent a diverse class of products that heat the tobacco leaf to produce an inhaled aerosol. They are different from e-cigarettes, which heat a liquid that can contain nicotine derived from tobacco.

HTPs are available in at least 40 countries and several have been authorized for sale in the United States by the FDA. In 2018, few U.S. adults (2.4% of all surveyed, including 6.7% of people who currently smoke surveyed) had ever used HTPs. In 2023, 1.0% of U.S. middle and high school students, combined, reported having used heated tobacco products in the past 30 days.¹¹

Scientists are still learning about the short-term and long-term health effects of HTPs, but the available science shows they contain harmful and potentially harmful ingredients. Youth use of any tobacco products, including heated products, is unsafe.

It is important that we continue to modernize proven tobacco prevention and control strategies to include newer products entering the market such as HTPs.

Talk to your child or teen about why e-cigarettes are harmful for them. It's never too late.

Set a good example by being tobacco-free and ensure that your kid is not exposed to the secondhand emissions from any tobacco products, including e-cigarettes.

If you use tobacco, it's never too late to quit. For free help, visit smokefree.gov or call 1-800-QUIT-NOW.

Talk to your child or teen about why e-cigarettes are harmful for them. It's never too late.

Get the Talk With Your Teen About E-cigarettes [PDF - 5.2MB] tip sheet for parents. Start the conversation early with children about why e-cigarettes are harmful for them.

Let your child know that you want them to stay away from all tobacco products, including e-cigarettes, because they are not safe for them. Seek help and get involved.

Set up an appointment with your child's health care provider so that they can hear from a medical professional about the health risks of tobacco products, including e-cigarettes.

Speak with your child's teacher and school administrator about enforcement of tobacco-free school grounds policies and tobacco prevention curriculum.

Encourage your child to learn the facts and get tips for quitting tobacco products at Teen.smokefree.gov.

Fact Sheet for Educators:

Conversation Card for Educators:

1. U.S. Department of Health and Human Services. Smoking Cessation: A Report of the Surgeon General. Atlanta: U.S. Department of Health and Human Services, Centers for Disease Control and Prevention, National Center for Chronic Disease Prevention and Health Promotion, Office on Smoking and Health, 2020 [accessed 2022 April 4].

2. Truth Initiative Mental Health x Vaping Headline Survey Internal Data - August 2021.

3. Gentzke AS, Wang TW, Cornelius M, et al. Tobacco Product Use and Associated Factors Among Middle and High School Students - National Youth Tobacco Survey, United States, 2021. MMWR Surveill Summ 2022;71(No. SS-5):1-29. DOI: http://dx.doi.org/10.15585/mmwr.ss7105a1.

4. U.S. Department of Health and Human Services. The Health Consequences of Smoking-50 years of Progress: A Report of the Surgeon General. Atlanta, GA: US Department of Health and Human Services, Centers for Disease Control and Prevention, National Center for Chronic Disease Prevention and Health Promotion, Office on Smoking and Health, 2014.

5. Birdsey J, Cornelius M, Jamal A, et al. Tobacco Product Use Among U.S. Middle and High School Students - National Youth Tobacco Survey, 2023. MMWR Morb Mortal Wkly Rep 2023; 72(44);1173-1182.

6. Cooper M, Park-Lee E, Ren C, Cornelius M, Jamal A, Cullen KA. Notes from the Field: E-cigarette Use Among Middle and High School Students - United States, 2022. MMWR Morb Mortal Wkly Rep 2022;71:1283-1285. DOI: http://dx.doi.org/10.15585/mmwr.mm7140a3

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Quick Facts on the Risks of E-cigarettes for Young People

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Learn quick facts on the risks of e-cigarettes for kids, teens, and young adults, including how they work, why nicotine is unsafe, what is in e-cigarette aerosol, and resources for parents to prevent their child from using e-cigarettes or help them stop.

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Gets the facts about vaping! #ItsNotJustWater #ResponsibleDecisionMaking

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Mens Health Heart Health Know Your Heart Risks

Reviewed By:

If you have thought about trying to kick a smoking habit, you're not alone. Nearly 7 of 10 smokers say they want to stop. Quitting smoking is one of the best things you can do for your health - smoking harms nearly every organ in your body, including your heart. Nearly one-third of deaths from heart disease are the result of smoking and secondhand smoke.

You might be tempted to turn to electronic cigarettes (e-cigarettes, vape pens, and other nondisposable and disposable vaping devices) as a way to ease the transition from traditional cigarettes to not smoking at all. But is smoking e-cigarettes (also called vaping) better for you than using tobacco products? Can e-cigarettes help you to stop smoking once and for all? Michael Blaha, M.D., M.P.H., director of clinical research at the Johns Hopkins Ciccarone Center for the Prevention of Heart Disease, shares health information about vaping.

1: Vaping is less harmful than smoking, but it's still not safe.

E-cigarettes heat nicotine (extracted from tobacco), flavorings and other chemicals to create an aerosol that you inhale. Regular tobacco cigarettes contain 7,000 chemicals, many of which are toxic. While we don't know exactly what chemicals are in e-cigarettes, Blaha says "There's almost no doubt that vaping exposes you to fewer toxic chemicals than smoking traditional cigarettes."

However, there has been an outbreak of lung injuries and deaths associated with vaping. In February 2020, the Centers for Disease Control and Prevention (CDC) confirmed 2,807 cases of e-cigarette or vaping use-associated lung injury (EVALI) and 68 deaths attributed to that condition.

"These cases appear to predominantly affect people who modify their vaping devices or use black market modified e-liquids. This is especially true for vaping products containing THC," explains Blaha.

The CDC has identified vitamin E acetate as a chemical of concern among people with EVALI. Vitamin E acetate is a thickening agent often used in THC vaping products, and it was found in all lung fluid samples of EVALI patients examined by the CDC.

The CDC recommends that people:

Do not use THC-containing e-cigarettes or vaping products.

Avoid using informal sources, such as friends, family or online dealers to obtain a vaping device.

Do not modify or add any substances to a vaping device that are not intended by the manufacturer.

Research from The Johns Hopkins University on vape ingredients published in October 2021 reveals thousands of chemical ingredients in vape products, most of which are not yet identified. Among those the team could identify were several potentially harmful substances, including caffeine, three chemicals never previously found in e-cigarettes, a pesticide and two flavorings linked with possible toxic effects and respiratory irritation.

2: Research suggests vaping is bad for your heart and lungs.

Nicotine is the primary agent in regular cigarettes and e-cigarettes, and it is highly addictive. It causes you to crave a smoke and suffer withdrawal symptoms if you ignore the craving. Nicotine is a toxic substance. It raises your blood pressure and spikes your adrenaline, which increases your heart rate and the likelihood of having a heart attack.

Is vaping bad for you? There are many unknowns about vaping, including what chemicals make up the vapor and how they affect physical health over the long term. "People need to understand that e-cigarettes are potentially dangerous to your health," says Blaha. "Emerging data suggests links to chronic lung disease and asthma, as well as associations between dual use of e-cigarettes and smoking with cardiovascular disease. You're exposing yourself to all kinds of chemicals that we don't yet understand and that are probably not safe."

3: Electronic cigarettes are just as addictive as traditional ones.

Both e-cigarettes and regular cigarettes contain nicotine, which research suggests may be as addictive as heroin and cocaine. What's worse, says Blaha, many e-cigarette users get even more nicotine than they would from a combustible tobacco product: Users can buy extra-strength cartridges, which have a higher concentration of nicotine, or increase the e-cigarette's voltage to get a greater hit of the substance.

Does Vaping Lead to Smoking?

4: Electronic cigarettes aren't the best smoking cessation tool.

Although they've been promoted as an aid to help you quit smoking, e-cigarettes have not received Food and Drug Administration approval as smoking cessation devices. A recent study found that most people who intended to use e-cigarettes to kick the nicotine habit ended up continuing to use traditional and e-cigarettes.

In light of the EVALI outbreak, the CDC advises people who use e-cigarettes for smoking cessation to weigh the risks and benefits and first consider use of other FDA-approved smoking cessation options.

5: A new generation is getting hooked on nicotine.

Among youth, e-cigarettes, especially the disposable kind, are more popular than any traditional tobacco product. According to the 2021 National Youth Tobacco Survey, more than 2 million U.S. middle and high school students reported using e-cigarettes in 2021, with more than 8 in 10 of those youth using flavored e-cigarettes.

According to Blaha, there are three reasons e-cigarettes may be particularly enticing to young people. First, many teens believe vaping is less harmful than smoking. Second, e-cigarettes have a lower per-use cost than traditional cigarettes. Finally, youths and adults find the lack of smoke appealing. With no smell, e-cigarettes reduce some of the stigma of smoking.

"What I find most concerning about the rise of vaping is that people who would've never smoked otherwise, especially youth, are taking up the habit," says Blaha. "It's one thing if you convert from cigarette smoking to vaping. It's quite another thing to start up nicotine use with vaping. And, getting hooked on nicotine often leads to using traditional tobacco products down the road."

Research from the CDC shows that vaping among youth has declined somewhat since 2020. Kids being stuck at home under their parents' supervision during the COVID-19 pandemic could contribute to that trend.

But, Blaha says, interpreting the data is tricky, since young people change their preferences often, and, when surveyed, may not consider using disposable products such as "puff bars" as vaping. The same CDC report says disposable e-cigarette use has increased 1,000% among high school students and 400% among middle school students since 2019.

Vaping and the COVID-19 Pandemic

When the coronavirus pandemic first began, Blaha says, data show that e-cigarette sales went down, possibly because people were spending more time at home and avoiding stores and public areas.

But Blaha sees a trend that concerns him: rising rates of daily e-cigarette use among all vape users. "The number of people who vaped daily used to be 1 in 5, but now it's up quite a bit, which is concerning because it implies more nicotine addiction. I'm keeping a close eye on that."

Vaping, smoking and other lung irritants can compound the respiratory problems associated with COVID-19.

Want to quit smoking?

There's a strong link between smoking and cardiovascular disease, and between smoking and cancer. But the sooner you quit, the quicker your body can rebound and repair itself. Talk to your doctor about which smoking cessation program or tools would be best for you.

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Smoking electronic cigarettes is often considered safer than regular smoking. Learn facts about vaping and why you should rethink taking it up.