How to quit vaping
Vaping looks more harmless than cigarettes, but most vapes contain nicotine, sometimes a lot. And since you can vape anywhere with no smell, it's easy to vape all day without noticing.
Quitting is hard because it's both a habit and a nicotine addiction. These steps help you prepare and get through the first weeks.
1. Pick a day
Choose a day in the next week or two and tell a close friend. A set day makes the decision real.
2. Know what to expect
In the first days you may feel irritable, find it hard to focus, sleep badly and have strong cravings. It isn't pleasant, but the worst symptoms usually pass in less than two weeks. A single craving lasts a few minutes and fades.
3. Notice when it happens
On breaks, on the way somewhere, at the computer, with certain friends, when stressed. Those are the moments you need a plan for.
4. Decide in advance what you do instead
"When I want to vape, I ___". For example:
- Take 10 deep breaths
- Drink a glass of cold water
- Chew gum
- Walk for 5 minutes
Your hands and mouth are used to the vape, so give them something else to do.
5. Get rid of the device
The device, pods and charger go out of your bag, car and home. When the vape isn't in your pocket, it's harder to vape without thinking.
6. Don't do it alone
There's free help. In the US, smokefree.gov has a free quit-vaping program and text support. Elsewhere, ask your doctor or your national quitline.
7. Count your clean days
Every day without vaping is a win. And if you slip, don't throw it all away, get back to the plan from the next puff.