5 Steps to Quit Vaping (If You Want to)

January 16, 2024
how to quit vaping

While e-cigarettes were originally intended to help adults quit smoking cigarettes, vaping has ironically become a means for nicotine dependence among people who were never smokers to begin with, including teens.

Many vapes have a high nicotine content combined with enticing flavors that actually make it easier for teens to become addicted. Quitting vaping offers a variety of mental and physical health benefits for all ages. For teens, other good reasons to quit may include saving money, freeing up time for friends and hobbies, and feeling in control over their lives.

Are you thinking about quitting vaping — or helping your teen quit — in 2024? Check out these tips to help with quitting any form of nicotine, including e-cigarettes whenever you are ready:

#1: Set a Quit Date

Choosing a “quit date” provides a clear starting point for your journey toward a nicotine-free lifestyle. Experts recommended avoiding times when you know you’ll be busy or stressed, like the day before a big test or game. Once you pick a date, tell a trusted friend or loved one about it to help you stay accountable. Then, take steps to get rid of e-cigarettes, vape cartridges, chargers, and other reminders of vaping.

#2: Know What to Expect

It’s true that nicotine withdrawal can make quitting vaping uncomfortable and frustrating at times. You may experience physical symptoms such as headaches and fatigue. It can also impact your mood and concentration. Keep in mind that these feelings are temporary and usually feel strongest in the first week without nicotine. Be patient with yourself. Over time, it will get easier as you regain control of your brain and body.

#3: Replace Vaping with Healthy Habits and Hobbies

Without vaping, you may find yourself looking for something to distract yourself and stay busy. It’s helpful to come up with a list of activities you can choose from when you’re feeling restless:

      Chew regular gum or sour candy

      Sip from a water bottle with a straw

      Take a walk with music or a podcast

      Pet a dog or cat

      Call or text a friend

      Pick up a hobby like painting or pickleball

      Try a stress ball or fidget toys

      Take ten deep breaths

#4: Seek Support

Quitting nicotine isn’t easy, but you don’t have to do it alone. Surround yourself with a support system that can lift you up on the hard days and celebrate your wins. You may need to distance yourself from people you used to vape around and those who don’t understand your desire to quit. Instead, lean on people who make you feel good about yourself and your decision.

Parents, remember that nicotine withdrawal can cause irritability. Be patient and create an open space for your teen to express their feelings. Your support can make a world of difference.

#5: Keep Trying

Everyone’s journey to quit nicotine will have ups and downs. What matters most is your willingness to get up and try again after a setback. When it gets hard, focus on the positives and remember why you’re quitting nicotine in the first place. Think about the “future you” living your best life — vape-free!

New Year, New You. You’ve Got This!

Ready to make 2024 your year to quit vaping? Mental Health Recovery Board Serving Warren and Clinton Counties (MHRB) is here to help you get there with tips, resources, and local support. Visit our Vaping Resources page for more information to start your quitting journey, or call 877-695-6333.