How to Quit Vaping
Vaping devices have become increasingly popular, especially among younger people. The Centers for Disease Control and Prevention (CDC) suggests almost 6% of middle and high school students in the United States currently vape.
Vapes, more formally known as e-cigarettes, are devices that people use to inhale aerosols containing nicotine and other substances. Nicotine is an addictive substance, so you may have a difficult time if you want to stop vaping.
“Quitting vaping can be challenging, but you can succeed,” says Nancy Rigotti, MD, a Mass General Brigham primary care doctor. “Quitting vaping is a journey. If you want to quit, there are many resources available along the way to help you succeed.”
Dr. Rigotti founded and directs the Tobacco Research and Treatment Center at Massachusetts General Hospital. She shares the best ways to quit vaping, the benefits, tips for parents to help children, and answers frequently asked questions about vaping.
What are the best ways to quit vaping?
People who vape frequently get addicted to nicotine, like cigarette smokers do. When they stop vaping, they develop nicotine withdrawal symptoms that make it hard to quit. Typical symptoms are:
Craving for a vape
Restlessness
Irritability
Difficulty concentrating and sleeping
Handling these symptoms is an important part of the process, but it’s not the only one. Vaping, like smoking, is a behavior that has been learned and must be un-learned. You have to identify what events or feelings trigger you to want to vape and find other ways to handle stresses that may trigger you.
Quitting vaping can be easier when you have a plan.
An important first step is to think about why you want to stop vaping. Maybe you want to feel healthier, save money, free yourself from needing to vape, or prevent vaping from affecting your relationships or your work. Knowing what drives you to quit can be empowering and motivating to help you succeed on your quitting journey.
Prepare to quit vaping
It’s important to prepare before quitting so that you’re aware of the possible cravings, emotions, and urges you might experience.
If you want to quit vaping, the CDC suggests using one or more of the following to help you:
- Talk to your primary care provider (PCP). Your provider helps you create a quit plan that works best for you. They can connect you with resources and keep you accountable. They can also advise whether you may benefit from using medications to manage nicotine withdrawal and cravings.
Make a quit plan. Set your goals and create a plan to help you stay on track. A quit plan may include setting a quit date, understanding how much vaping is costing you, defining your triggers, and preparing ways to face nicotine withdrawal.
Take steps to manage nicotine withdrawal. Getting support from friends, family, and experts can help you manage cravings and keep you accountable. You also may distract yourself when you get urges to vape by getting up and taking a walk or having a healthy snack instead. Getting all vaping devices out of your environment and not allowing others to smoke or vape in your home also helps. If you previously smoked cigarettes and switched to vapes to quit smoking, make a firm commitment not to return to cigarettes if you have nicotine cravings or other difficulties stopping vaping.
Consider using nicotine replacement products. Nicotine patches, gum, or lozenges help cigarette smokers quit by reducing nicotine cravings and withdrawal symptoms. They can also reduce nicotine withdrawal symptoms in vapers. While the Food and Drug Administration (FDA) hasn’t licensed these products specifically to treat vaping, a recent Cochrane review shows evidence they help reduce cravings and may make it easier for vapers to quit.
Speak to a counselor. A quitting coach can help you deal with urges and cravings and manage stressful situations. Counseling and medications may increase your chances of succeeding to quit.
Use other support systems. If you struggle with vaping, you can reach out to The EX Program. It offers texting and support to help you quit vaping. Other support programs include 1-800-QUIT-NOW, a national helpline connecting people to resources, local programs, and counselors. You can also visit other free online resources from the CDC or smokefree.gov.
What are the benefits of quitting vaping?
While scientists are working to understand the short- and long-term benefits of quitting vaping, stopping vaping can help you:
Avoid being addicted to nicotine.
Save money spent on vapes.
Protect yourself from any unknown long-term health risks of vaping, which are still uncertain.
How long does it take to quit vaping?
Changing any behavior is a process that takes time, usually several months. Nicotine withdrawal symptoms subside in a couple of weeks, but your urges to pick up a vape may last longer.
“Slipups do happen for many people, especially during times of stress. They aren’t signs of failure,” Dr. Rigotti emphasizes. “Quitting is a process of learning how to live without vapes. If you slip, what’s most important is to get back on track and stop picking up a vape as soon as possible. And no matter what, do not smoke a cigarette.”
How to talk with a teen that’s vaping
If you’re a parent concerned about your teen vaping, know there are things you can do to protect them from the risks of vaping and nicotine.
The American Lung Association provides a guide to help parents learn how to talk to teens who vape. Here are some steps you can take to maintain open lines of communication and help your child quit:
Inform yourself first. Learn about the motivations for teens to vape. They’re usually influenced by friends who may be vaping, or just want to experiment with something new.
Practice sharing your concerns. Talking with your teen about their vaping habits can be difficult. Write or talk through the most important points you want to make. Anticipate how your child may react and plan to guide a thoughtful conversation without judgment.
Create an open and safe space to talk. Remain calm and offer a relaxed environment so your child doesn't feel like they’re in trouble. Ask your child why they started and how vaping makes them feel.
Relate to your teen. Consider the pressures they may face and be empathetic.
Listen and acknowledge your child’s perspective. Teens are more receptive to share their thoughts and concerns when you affirm their feelings and give them space to talk to you openly.
Offer help. While you may not know exactly how to help your child stop vaping, come prepared with a few solutions. For example, if they vape because of stress from school or peer pressure, talk about healthy options they can use to manage stress and pressure in their lives. Text-messaging interventions like The EX Program also may help younger people stop vaping.
Remember to reach out to a pediatrician or doctor if you’re concerned about your child’s health. They can share strategies and resources to successfully help your child stop vaping or prevent them from starting.
FAQs about vaping
Is vaping safer than smoking cigarettes?
Yes. People who vape are exposed to fewer chemicals than people who smoke cigarettes. The cigarette smoke, not the nicotine, causes cancer and heart and lung disease that can be deadly. For a person who already smokes cigarettes, completely switching to vaping can help them quit smoking and substantially reduce their health risks.
“But nicotine is an addictive drug,” says Dr. Rigotti. “There’s some evidence that people who vape have more symptoms of anxiety and depression, though we don’t know that vaping is what caused these symptoms. The bottom line: For people who don’t smoke, there’s no reason to vape and risk getting addicted to nicotine.”
What are the health risks of vaping?
More research is needed for doctors to understand the short- and long-term health effects of vaping. However, the CDC states that there are no safe tobacco products, including vapes, and recommends that adults who have never smoked or used tobacco products before should not start vaping.
What are ways to limit nicotine intake?
The best way to limit nicotine intake is to stop vaping or smoking tobacco. While you’re trying to quit, it may help to buy a vaping product with a lower amount of nicotine or set limits on how much you vape (such as the number of pods per day or puffs per vaping episode). Avoid vaping continuously all day long and limit where you vape. Using nicotine products like the patch, gum, or lozenge helps you consume less nicotine over time to help manage cravings from nicotine withdrawal. Talk to your doctor about nicotine replacement products to see if they’re right for you.
