Do you want to quit vaping?
Do you want to quit vaping?
If you are concerned about your vaping and want to quit, you are not alone.
South Australians say they are getting more worried about the health issues and side effects of vaping, including longer term health effects we don’t know about yet.
They are also getting more concerned about being addicted to nicotine and the amount of money they spend on vaping.
A lot of e-cigarette users want to quit vaping.
Why can quitting vaping be difficult?
Most e-cigarettes contain nicotine, even if it isn’t listed as an ingredient. Nicotine is the same chemical that makes smoking addictive.
If you are dependent on nicotine, you can experience nicotine withdrawal feelings and symptoms when you stop vaping. These sensations are temporary, but they can be tough to deal with.
The good news is that these nicotine withdrawal feelings, including difficulty concentrating and sleep problems, often reduce a lot in a couple of weeks.
There are ways to manage these feelings. Remember cravings only last a few minutes.
There are tips for dealing with them below.
You can quit vaping
If you are thinking about making a quitting attempt, check out the tips below.
List your reasons to quit vaping
Make a list of the reasons you want to quit vaping. Keep this list somewhere safe and easy to access so you can refer to it when you feel tempted to vape.
Some of the common reasons vapers have given for wanting to quit include:
- health effects or concerns about health effects
- effect on relationships
- getting in the way of work / schoolwork / university
- the environment.
Make a quit vaping plan
Planned quit attempts are usually more successful than sudden attempts, so spend a few minutes working out how you plan to quit vaping.
Your plan should include a quit date.
Your quit date should allow you enough time to get ready, but not be so far away that you lose interest in quitting in the meantime.
Choose a date that doesn’t align with a stressful event, like an important meeting or an exam.
Circle the date in a calendar or put a reminder in your phone to help you commit to the date.
Ideas for including in your quit vaping plan
- Decide your method of quitting. Some of the options include going cold turkey, receiving regular support from your doctor or calling the Quitline (13 7848), using nicotine replacement therapy (NRT) or using quitting medications available from your doctor with a pharmacy prescription.
- Get rid of your vaping supplies such as e-cigarettes, e-liquid bottles, pods and chargers. If you smoke cigarettes, it’s recommended that you quit these at the same time. Ditch any ashtrays and packets lying around.
- Make your home and car e-cigarette and smoke free.
- Practice saying ‘no thanks’ when offered an e-cigarette. You don’t have to offer a lengthy explanation. It’s fine to simply say, “No thanks - I have quit”.
- See if you can find a ‘quit buddy’ – a friend who wants to quit with you. Being able to support each other is really useful.
- Ask your vaping friends not to vape around you. You may find it helpful to stay away from people when they are vaping.
- Tell people who care about you that you’re making a quit attempt and let them know how they can help you.
- Maybe you want to be asked how you are going from time to time, or perhaps you don’t want to be pestered.
- You are allowed to change your mind about how you want to be supported during your quit attempt, so let people know, so they can keep supporting you.
- Change the parts of your routine that go hand-in-hand with vaping.
- If you usually vape while you walk the dog or walk to school, take a different route and pay attention to the scenery around you.
- If you usually vape in the evening while you are scrolling through social media, chat with a friend or watch a show instead.
- Plan how and when you are going to celebrate your successes. If getting through the first whole day without vaping is a big deal, that is something to celebrate.
- Work out what your triggers are. Certain people, feelings or situations may cause you to feel like vaping. Plan to avoid situations that can trigger you.
- Work out how you are going to manage cravings and feelings of withdrawal. Below are some ideas:
- Stop what you are doing and do something different. A change in routine can often shake off a craving.
- Take a quick walk or run or go up and down the stairs a couple of times. Short bursts of physical activity can help you beat a craving.
- Focus on your breathing. Breathe in slowly through your nose and then out slowly through your mouth. By the time you have repeated this 10 times, your craving should have passed.
- Text or talk to someone who is supportive of you quitting and can help you stay strong when the urge to vape is strong.
- Play a game on your phone or check out a short video or podcast.
- Remind yourself that nicotine cravings are temporary.
Need more help or support to quit?
There are a range of services and information available for people with queries, or those who need advice about e-cigarettes, including young people.