How to quit vaping – 11 nifty tricks to kick the habit for good

VAPES are considered significantly less harmful than cigarettes.

And they’re great tools for helping smokers desperate to quit, says the NHS.

But studies show that like cigs, the can increase your risk of tooth decay, insomnia, fertility issues, heart disease, and collapsed lungs. So how do you kick the habit for good?

Many of the traditional ‘stop smoking’ advice applies, but there are some other nifty tricks you can try.

Dr Bhavini Shah, GP for LloydsPharmacy Online Doctor, says: “Most vapes contain nicotine, the same substance as in tobacco. This temporarily makes you feel good, and the more you vape, the more you crave it, which can lead to addiction.

“Nicotine is such a powerful stimulant that it alters your brain chemistry, making you want it more to achieve the same effects. But you can overcome this dependency.”

Around 5.6million adults in the UK vape — the highest number ever, says Action on Smoking and Health.

More than half (53 per cent) are ex-smokers, and 39 per cent are current smokers but eight per cent have never smoked.

“You don’t have to be an ex-smoker to have a nicotine addiction,” Dr Shah says. “Many people, especially young people, have taken to vaping without ever having tried cigarettes but still experience the same pull.

“It often becomes part of daily routines — after meals, during breaks from work, or while socialising. Breaking this habitual behaviour can be tough, but can be done.”

She says quitting is broken down into four stages:

Contemplation — you begin to think about stopping.

Preparation — you decide on which treatments or services could help you.

Action — you stop vaping, and face withdrawal symptoms.

Maintenance — you focus on sticking to your new, healthier lifestyle.

Dr Shay says: “It can take multiple attempts to quit vaping, and your willpower will be tested along the way.”

Here’s how she says you can make it a little bit easier . . . 

SET A DATE

CHOOSE a date within the next two weeks to quit vaping, and use the time between now and then to get ready.

Clear all e-cigarettes from your home, car and drawer at work the night before, and keep your first day busy but not too stressful.

SLOWLY DOES IT

REDUCE the strength of the nicotine in your vape slowly over time so you quit gradually rather than going cold turkey.

Once you graduate to using a zero-per-cent vape, you’ll find it much easier as your brain is no longer craving chemical change.

NEW RULES

TELL yourself you’re only allowed to vape on your breaks at work, or when you’re standing outside your home, or between certain hours of the day.

By making it harder to puff regularly, you can gradually cut down overall.

BE REASONABLE

IT’S important to understand why you’re quitting.

Write the reasons down and look at the list whenever you feel the urge to vape.

TRIGGER POINT

RECOGNISE the situations, feelings or people that tend to make you want to vape.

You may need to avoid them at the beginning, so you could try going to the cinema instead of the pub if you find you can’t resist puffing away when you drink.

STAY ACTIVE

A BRISK ten-minute walk can help to reduce cravings and alleviate withdrawal symptoms, according to a study in the journal Psychopharmacology.

Separate research by the University of Exeter found as little as five minutes of moderate exercise, such as vigorous walking or cycling, was enough to help smokers overcome their immediate need for a nicotine fix.

BEAT STRESS

STRESS is a known vaping trigger.

Scientists in Toronto, Canada, found that young people who used e-cigarettes were more than twice as likely to report experiencing chronic stress.

Meditation, yoga and deep breathing can all help — but find out what works best for you.

HELPING HANDS

TALK to friends and family and let them know that you’re quitting.

You might even be able to convince a pal to do it with you, which can make a big difference.

You could also join a support group, or find your free local Stop Smoking Service on the NHS website.

CELEBRATE SUCCESS

DO you have your eye on a new handbag? Or is there a restaurant you want to try?

Treat yourself to something special for reaching certain milestones, such as two weeks, six months and a year without vaping.

KEEP BUSY

A LOT of vapers simply get used to holding a vape in their hand and will find it hard to stop doing so.

But sugar-free lollipops, straws or stress balls are great distractions.

GET THE GEAR

WHY not try nicotine some replacement therapy?

Patches, gums, lozenges, sprays, pills and inhalers are available from shops and pharmacies, and on prescription.

Speak to a pharmacist or GP for more information.

HOW long it takes you to quit will very much depend on how much nicotine you tend to vape, Dr Shah advises.

“You could go ‘cold turkey’ and stop suddenly, but this method often doesn’t work,” she adds.

“The NHS recommends quitting gradually — and when you’re sure you won’t go back to smoking cigarettes.

“You can expect to experience withdrawal symptoms around eight hours after your last vape.

“After 24 hours, your cravings will increase — before peaking at 72 hours, when you will likely feel irritable and anxious and have difficulty concentrating.

“This is when you’ll need to focus on lifestyle changes and new habits to replace the time you spent vaping.

“Remember, symptoms may be uncomfortable and unpleasant, but nicotine withdrawal can’t hurt you.”

If it’s your child or teenager who needs help quitting, speak to your GP.

“They will be able to provide the best advice for you and your family.

“But it’s incredibly important to be supportive because it can be a difficult time for them to get through.”