How to quit vaping
Vaping can be addictive, even if you don’t do it often. But quitting is possible and we’ll show you how to take the first step.
What to expect when you're quitting?
The first 2-4 weeks after you quit is usually the hardest. Your brain and body need to get used to working without nicotine.
The physical withdrawal symptoms will usually get better during the first 1-2 weeks after quitting. The psychological craving to vape can last longer. This is why it’s important to have strategies to manage cravings, and good support from those around you.
Be prepared for cravings by having plenty of water and healthy snacks, or other distractions such as breathing exercises or games. Plan rewards and activities that help make you feel good.
Remember - nicotine withdrawal feelings won’t last forever. Your brain will re-learn how to manage without nicotine. Look at withdrawal symptoms as a sign that your body is recovering.
Did you know?
Quitting is possible and every day you try is a step forward. You’ve got what it takes, and support is here when you need it.
Tips to quit
Tips to quit
Make a quit plan that works for you
Choosing a quit date, knowing why you want to quit, and planning how you’ll do it can help you stay on track. It might be to feel healthier, save money, or just take control. The iCanQuit quit plan helps you choose a date, get clear on your reasons, and plan for cravings or slip-ups - all in one place.
Know your vaping triggers
Knowing when you’re more likely to feel like vaping can make plans for how to avoid it. If you can’t avoid those situations, being aware of them will be helpful to plan how you’ll approach the situation. Remember to take a break from any socials where you might see vaping content.
Get rid of your vapes
- Safely throw out your own vapes, and ask friends/family not to offer you any. Remove anything that might trigger the urge to vape. Mute any socials that feature vaping.
Practice saying no
- Practice what you’ll say if someone offers you a vape. Try keeping it simple and direct, "No thanks, I’ve quit".
Build a support network
- Tell your friends, family, or a health professional about your quit plan, so they can support you. If friends or family vape or smoke, ask that they respect your decision to quit, ask them to help you by not vaping or smoking around you.
Quit with a supportive friend
- If you vape with friends, it could be useful to try to quit together and help keep each other accountable. If someone slips up, encourage them to get back on track.
Managing slip-ups
Not everyone quits on their first attempt. It’s ok to slip-up when you’re trying to quit.
Each time you try to quit, you learn more about what works and doesn’t work for you.
Talking to a doctor or Quitline can be helpful to get back on track. They might offer a new plan or strategy that you hadn’t thought of. Talk to your family and friends about what they can do to help motivate you to try again.
Triggers, cravings and help
One of the challenges of quitting vaping or smoking is coping with cravings. When you have been vaping (or smoking) your body gets used to having certain levels of nicotine. When you’re quitting, your body still wants nicotine – this is called a craving.
You may start experiencing cravings within an hour or two after your last vape. Cravings may be more frequent in the first few days and weeks after you quit. As time passes, your cravings will get further apart.
Tips to manage cravings
- Avoid your triggers
Create different routines that help you avoid the times and places when you’d usually feel like vaping. This will help reduce the craving to vape.
- Be active
Physical activity is a great way of managing a craving. When you exercise, your brain releases ‘feel-good’ chemicals. Find what suits you best.
- Breathe
Try deep breathing, meditation, or other relaxation strategies. A mindfulness app might help with other ideas.
- Distract yourself
Cravings will usually pass in a few minutes. Take your mind off a craving by focusing on your breathing, playing a game, going for a walk around the block.
- Talk to your support network
Seek support from trusted friends and family.
- Celebrate your achievements
Recognising and celebrating your accomplishments when you’re quitting can help you boost your resistance to cravings. Track the days you’ve been vape-free, how much money you’ve saved – when a craving strikes, think of how far you’ve come, even if you’re only a few hours into your quit.
In certain places, with certain people, at certain times, or with certain feelings, you might be more likely to feel like a hit of your vape. Before you quit, take time to notice what prompts you to vape, including how you feel before you vape.
Everyone has different triggers – here are some common ones to help you think about your own:
- While doing some routine activities such as having coffee or talking on the phone, starting a new task while working or studying, or taking a break.
- Certain feelings might prompt you to vape, such as feeling sad or angry, when you’re bored, or when you’re feeling stressed or anxious.
- Some social situations make you feel like a vape, like being with friends, or going to parties or other gatherings.
- Sometimes seeing other people smoke or vape makes you feel like you need one, including if you see it on your socials.
By keeping track of your triggers to vape, you can make plans for how to avoid them. If you can’t avoid them, it will be helpful to plan how you’ll approach each situation.
Here’s some tips on how to manage or avoid your triggers:
- Avoid places where you know people will vape. It could help to talk to family or friends, be clear that you’re not avoiding them but that you need to avoid situations that make you want to vape.
- Ask people who vape not to offer you theirs.
- Mute any social content that shows vaping.
- Get rid of your own vaping products. Throwing away any physical reminders will help when you have the urge to vape.
- Change your routines - take a different route to work or school, change where you eat, take a walk around the block if you have the urge to vape.
- Keep busy doing something you love, or try something new. Staying busy can take your mind off wanting to vape.
- Plan how to manage your breaks if that’s a time you would usually reach for a vape - read a book, call a friend, walk around the block.
- Manage your feelings without reaching for a vape by taking a timeout – listen to music, find a quiet spot, go for a walk.
If you find you reach for a vape during times you’re feeling stressed or anxious, read about other ways of managing these feelings here.
If you find it difficult to manage your cravings or quit vaping, nicotine replacement therapy (NRT) may be useful.
NRT can be used by people aged 12 and over, but young people should consult a doctor or pharmacist before using NRT.
You can buy NRT from most supermarkets and pharmacies. You don’t need a prescription to buy NRT, but a doctor’s prescription can make the products cheaper.
NRT provides a safe amount of nicotine which reduces cravings and feelings of withdrawal. NRT comes in different forms including patches, mouth spray, gum, lozenges, and an inhalator.
Nicotine patches provide a slow, steady release of nicotine over time. The spray, gum, lozenges and inhalator work quickly, which help you get past short, strong cravings.
You may get the best result by wearing a patch, plus using a fast-acting type of NRT when a craving hits. It’s always best to check with a doctor or pharmacist about the best products for you.
NRT is most effective when you use it with support to change your vaping (or smoking) behaviours. Talk to a health professional or a Quitline counsellor – they can provide tips on managing cravings, and regularly check in to see how you’re going.
It’s ok to need support to quit vaping. You are more likely to quit successfully if you use support.
Download a quit vaping app
There are apps you can download to help you quit vaping. These apps can help you track your progress, connect with others who are quitting, and cope with cravings.
Apple App Store
- Quit Vaping - For Good (Free up-front, in-app purchases).
- QuitSure Quit Smoking Smartly app (Free up-front, in-app purchases).
- My QuitBuddy (Free up-front, no in-app purchases).
Google Play Store
- Quit Tracker: Stop Smoking (Free up-front, in-app purchases).
- QuitSure Quit Smoking Smartly app (Free up-front, in-app purchases).
- My QuitBuddy (Free up-front, no in-app purchases).
Call Quitline on 13 7848
The Quitline counsellors are experts in helping people quit smoking and vaping.
Quitline can help you plan how you’ll quit, and offer ongoing support and motivation to stay on track.
Call Quitline on 13 7848 to talk to a friendly Counsellor.
Quitline is available 8am-8pm on Monday to Friday, and 9am-5pm on Saturday.
Get Aboriginal health support
Have a chat with your local health service for advice and support, or call the Quitline on 13 7848 and ask to speak with an Aboriginal Counsellor.
They can provide support and help guide you through quitting.
Talk to your doctor
Talk to your doctor or local health service for advice, support and guidance.
They can also provide information about nicotine replacement therapy (NRT).
Call NSW Quitline for advice on quitting vaping and smoking.