How to quit vaping

Quitting nicotine vaping can be a challenge. In this guide, we will provide practical tips to help you quit safely and successfully. With the right support you can achieve your goal. You've got this!

Important!

You may experience withdrawal symptoms when you quit nicotine vapes. This might make you want to reach for a cigarette.

You should only quit vaping if you are confident you can do it without smoking cigarettes.

Identify why you want to quit vaping

Quitting vaping is a personal choice and knowing why you want to stop can help you stick to your decision. Remember, do it because you want to; not because someone else says you should.

Common reasons to stop vaping include:

breaking dependence on nicotine
concerns about long-term health effects
saving money
scare stories and misinformation about vaping. Be sure to get your information from trusted sources, like your local Stop Smoking Service

Top tip

Read our guide on vaping myths and the facts to clear up any confusion and help you make informed decisions.

Nicotine withdrawals – what to expect

When you quit nicotine vaping, your body may react because it’s used to getting nicotine. This can lead to withdrawal symptoms like:

strong cravings to smoke or vape
feeling irritable or low in mood
trouble concentrating
feeling hungrier than usual
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 can make quitting easier. This gives your body time to adjust to lower nicotine levels. You can do this in a few ways.

Lower the nicotine strength

If you’re using a disposable vape, switch to a refillable one to control the nicotine level.

Check your e-liquid’s nicotine content (mg/ml) and gradually reduce it over time, paying attention to how you feel.

If you find yourself vaping more, it may be a sign that you’ve reduced your nicotine level too quickly. Only cut down when you're ready.

Increase the time between vaping sessions

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.

Create vape-free spaces

Pick places or times where you won’t vape, like at work or inside certain rooms in your home. Slowly expand these areas until you’re more comfortable with not vaping.

How to quit vaping in one step

If you prefer to stop vaping in one step, you can ask your pharmacist or stop smoking adviser about switching to a suitable nicotine replacement therapy (NRT) product.

NRTs are products that help people stop smoking. It may also help some people manage the withdrawal symptoms of stopping vaping.

For people trying to quit smoking, vapes provide a quick hit of nicotine, much like other nicotine products, helping to manage cravings without the harmful chemicals found in cigarettes.

One of the most effective ways to stop vaping is to switch to another fast-acting nicotine product, which can help ease cravings as you quit.

Top tip!

Right now, Nicorette® QuickMist is the only approved NRT for quitting vaping. It provides quick relief when you have a craving. Combine it with a nicotine patch for steady, long-lasting coverage.

Other tips to help you quit

There are a few proven strategies to help people quit smoking and they may help you quit vaping too.

Get support. Having support from friends or family can make a big difference. Let them know that you’re trying to quit and how they can help you.
Team up with someone else. If you know someone else who’s trying to quit, support each other and check in regularly.
Stay busy. Distractions like going for a walk, doing puzzles or keeping your hands busy can help you manage cravings.
Celebrate your wins. Each day without vaping is a step closer to your goal. Treat yourself to something small or celebrate with friends.

What if I relapse?

It's okay if it takes a few tries to quit for good. If you're struggling, using a vape for a short time is fine, you can always try quitting again.

If you've been using a vape to help you stop smoking, going back to vaping is much better than starting to smoke again. Focus on how far you’ve come, and when you’re ready, try quitting again.

Remember, quitting vaping can be tough and taking it step by step can help you reach your goal.