Quitting vaping
The best thing for your health is to be both smokefree and vapefree. It can take a number of attempts to quit for good, but there are tips and support to help you.
Vaping to quit smoking
The best thing you can do for your health is to quit smoking. Vaping may be an option for you if you have tried other ways to quit that did not work for you.
You should aim to stop vaping once you have quit smoking, and you feel sure you will not go back to smoking. It may take some time to become vapefree.
Stopping vaping
Once you have quit smoking, and feel confident you will not go back to smoking, you should aim to stop vaping. This is usually around 12 weeks of being smokefree.
Support services are available to stop vaping. Quitline supports people of all ages to stop vaping.
Some people choose to stop vaping ‘cold turkey’.
Other people stop vaping gradually by reducing the:
- frequency they vape
- strength of nicotine in their e-liquid.
Set a date to quit and remind yourself of the reasons and benefits of quitting.
5 tips for successfully stopping vaping
Manage cravings and withdrawal symptoms
When you stop vaping, you may experience nicotine withdrawal symptoms because your body is missing the nicotine, but the symptoms will not last. Withdrawal symptoms may include:
- low mood
- feeling irritable
- not sleeping well
- finding it hard to concentrate
- feeling hungrier than usual.
These can feel strong in the first few weeks, but it gets easier. Cravings can come out of the blue for some time after you have stopped. Remind yourself of the end goal and the benefits of being smokefree and vapefree.
The four D’s (distract, delay, deep breathing, and drinking water) can help you manage triggers and cravings. There may be other ways to help. Think about what could work for you, for example, chewing gum, exercising or listening to music.
Getting involved with outdoor activities like walking or gardening may help with managing withdrawal symptoms and stress.
Manage cravings and withdrawal symptoms
When you stop vaping, you may experience nicotine withdrawal symptoms because your body is missing the nicotine, but the symptoms will not last. Withdrawal symptoms may include:
- low mood
- feeling irritable
- not sleeping well
- finding it hard to concentrate
- feeling hungrier than usual.
These can feel strong in the first few weeks, but it gets easier. Cravings can come out of the blue for some time after you have stopped. Remind yourself of the end goal and the benefits of being smokefree and vapefree.
The four D’s (distract, delay, deep breathing, and drinking water) can help you manage triggers and cravings. There may be other ways to help. Think about what could work for you, for example, chewing gum, exercising or listening to music.
Getting involved with outdoor activities like walking or gardening may help with managing withdrawal symptoms and stress.
Change your habits
Common triggers, like drinking coffee, or certain situations can make someone feel the urge to vape. Knowing your vaping habits and triggers can help you change them. Some people find it helpful to write down when and where they vape or the time of the day. Reflecting on these can help you think about what you can do instead of vaping.
Keep your hands busy with something like a fidget toy or stress ball to replace holding a vape.
Changing to a vape flavour you like less, keeping your vape out of sight and choosing to carry it less can also help change vaping habits.
Think about how you will manage stress, and come up with alternatives to vaping, such as going for a walk, or breathing exercises.
Change your habits
Common triggers, like drinking coffee, or certain situations can make someone feel the urge to vape. Knowing your vaping habits and triggers can help you change them. Some people find it helpful to write down when and where they vape or the time of the day. Reflecting on these can help you think about what you can do instead of vaping.
Keep your hands busy with something like a fidget toy or stress ball to replace holding a vape.
Changing to a vape flavour you like less, keeping your vape out of sight and choosing to carry it less can also help change vaping habits.
Think about how you will manage stress, and come up with alternatives to vaping, such as going for a walk, or breathing exercises.
Set personal rules and boundaries around vaping
Set some rules around vaping. This can help reduce the association between certain places or times that you vape and make it easier. For example, you could have a rule that you do not vape when you have a hot drink.
Set personal rules and boundaries around vaping
Set some rules around vaping. This can help reduce the association between certain places or times that you vape and make it easier. For example, you could have a rule that you do not vape when you have a hot drink.
Build your support crew
Share your quitting plans with people who can support you. Ask them to help you not to vape. You can also find support from Quitline or some local stop smoking services.
Build your support crew
Share your quitting plans with people who can support you. Ask them to help you not to vape. You can also find support from Quitline or some local stop smoking services.
It is not a failure if you slip back – keep trying
It can take several tries to completely stop vaping.
Remember, it is not a failure if you slip back to vaping. The best thing for your health is to have stopped smoking and stay smokefree. Each attempt to stop vaping is an opportunity to figure out new strategies that work for you, and a step to quitting vaping for good.
It is not a failure if you slip back – keep trying
It can take several tries to completely stop vaping.
Remember, it is not a failure if you slip back to vaping. The best thing for your health is to have stopped smoking and stay smokefree. Each attempt to stop vaping is an opportunity to figure out new strategies that work for you, and a step to quitting vaping for good.