How to quit vaping when you are ready
Vaping is a popular and effective way to stop smoking and is much less harmful for you than cigarettes.
If you have chosen to use a vape as a stop smoking aid it is recommended that you use it for as long as you need to help prevent you going back to smoking. However, once you have been vaping for a while and feel sure you will not go back to cigarettes, it’s a good idea to quit vaping too.
What to expect
Only quit vaping if you are confident that you can do it without smoking cigarettes. We recommend trying to stop vaping at least 6 months after stopping smoking cigarettes, as it means you’re less likely to relapse.
When you quit vaping, your body may react because it’s used to getting nicotine. This can lead to withdrawal symptoms like strong cravings to smoke/vape, feeling irritable, trouble concentrating, feeling hungrier, and having difficulty sleeping.
Everyone’s experience is different but knowing what to expect can help you manage these symptoms better.
How to gradually reduce vaping
Cutting down on nicotine vaping gradually (rather than going cold turkey) can make quitting easier. This gives your body time to adjust to lower nicotine levels. You can do this in a few ways:
Check your e-liquid’s nicotine content (E.g. from 20mg -18mg – 12mg – 6mg – 3mg) and gradually reduce it over time, such as every 2-4 weeks, paying attention to how you feel.
If you normally vape every 20 minutes, try to extend that time and only vape every 40 minutes instead. Over time, this will reduce your cravings.
Set rules for yourself around where you do/do not vape. For example, you could say you won’t vape at work or inside certain rooms in your home. Slowly expand these areas until you’re more comfortable with not vaping.
If you feel yourself wanting to vape, stop for a moment and consider what it is triggering this feeling? Are you bored, stressed or feeling overwhelmed? Having a list of distractions ready means you’re fully prepared for when those cravings hit. Options could be going for a walk outside, calling a friend, eating a piece of fruit, or playing a game on your phone. Usually, distractions that involve doing something with your hands work best, and the craving should pass within 5-10 minutes.
- If you are keen to stop vaping quickly, consider using nicotine replacement therapy (NRT) such as an oral spray, to support with cravings. This can help with the hand to mouth habit whilst managing cravings as soon as they come on. This is particularly useful for people who tend to vape often.
- It can help if you get support from friends or family – let them know you plan to quit vaping and ask them not to vape in front of you, and for their encouragement along the way.
- Quit with someone else and ensure you have regular check-ins with them to see how you’re both getting on.
For more information on this topic, visit the NHS website.