How to quit vaping

Nicotine is one of the most addictive substances in the world. You don’t have to vape daily to become addicted.

Tips to quit

Here are some tips to help you quit:

• Pick a quit date

  Select a date at a low-stress time (e.g. avoid exam period) so you’re better prepared to manage withdrawal symptoms and cravings.

• Know why you want to quit.

  It might be to feel more healthy, or to save money. It helps to write it down, so you can come back to it at times when you need more motivation.

• Make a quit plan

  Plan how to manage withdrawal symptoms, cravings and slip-ups. Know what support is available and how you plan to use it.  

• 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.

• Know what support is available

  Get more support if you need it. Quitline can help you plan the best way to quit. Call Quitline on 13 7848. Reading about how other people have quit successfully might inspire you.  

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.

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.