Quitting vaping will feel overwhelming, but it is completely achievable. Success begins with planning, gradual steps, and support. From choosing a quit date to exploring nicotine replacement therapies (NRTs), there are various methods to help ease the transition.
In this guide, we’ll walk you through practical tips for reducing cravings, managing withdrawal symptoms, and creating healthier habits. By breaking the process into manageable steps, you can reclaim control and work towards a vape-free life.
Is Vaping a Bad Habit?
Although vaping is often regarded as a safer alternative to smoking, it is crucial to recognize that it carries its own set of risks. The long-term health impacts of vaping are still under investigation, and it is not advisable for non-smokers, particularly youth, to engage in vaping. Furthermore, some e-cigarettes may contain harmful additives, and the lack of regulatory oversight in the industry results in significant variability in product quality.
In the UK, health experts have expressed concern over the rising trend of vaping among teenagers. Despite it being illegal for those under 18 to vape, research indicates that this ‘safer’ option is encouraging more teens to vape than the number who smoked cigarettes at the same age. Alarmingly, if this rapid growth continues on its current trajectory, projections suggest that nearly all children could be vaping within the next five years.
1. Commit to a Quit Date: Your First Step to Success
Setting a quit date is a crucial first step in quitting vaping. It’s your commitment to change, so choose a day when you feel ready and can focus. Avoid stressful periods when quitting might feel overwhelming.
Next, remove all vaping items—e-cigarettes, pods, and vape juice—from your space. Eliminating these triggers reduces temptation and keeps you focused on your goal.
Your quit date isn’t just a calendar mark; it’s the start of a plan. By setting up support and removing distractions, you’ll give yourself the best chance to quit for good.
2. Explore Nicotine Replacement Options
Breaking the habit of vaping is challenging, especially when nicotine cravings kick in. That’s where nicotine replacement therapies (NRT) come into play. NRTs are designed to provide a controlled, safer source of nicotine, reducing withdrawal symptoms and cravings. They are available in different forms such as patches, gum, lozenges, inhalers, and nasal sprays.
Let’s delve into each option for NRTs:
#1 Nicotine Patch
Nicotine patches are like band-aids that stick to your skin and provide a steady dose of nicotine. They work by replacing some of the nicotine you would normally get from vaping, without all the other harmful chemicals you’d inhale.
#2 Nicotine Gum or Lozenges
Gum and lozenges offer more control as you can chew them when the craving hits. Plus, they deliver a quick hit of nicotine that helps stave off the urge to reach for that vape.
#3 Nicotine Inhaler or Nasal Spray
These fast-acting options deliver nicotine directly into the bloodstream through the mouth or nose lining.
NRTs come in different strengths, allowing you to gradually reduce nicotine intake and ease dependence. Starting with a higher-strength NRT and stepping down as cravings decrease can work for many people.
If you’ve been vaping high doses, begin with stronger patches or gum. Gradually switch to lower strengths as your body adjusts.
While using NRTs alone may not eliminate every craving, combining them with behavioural support— such as customised vaping hypnotherapy —and a strong commitment to quit can significantly improve your chances of success.
According to our research, NRT treatment in the UK typically lasts up to 12 weeks, costing around £50 per week. If you quit successfully on the first attempt, this overall cost of nicotine treatment is reasonable. However, with a success rate of just 20%, repeated attempts may increase the total expense. This is why incorporating behavioural support is highly recommended.
2. Explore Nicotine Replacement Options
Breaking the habit of vaping is challenging, especially when nicotine cravings kick in. That’s where nicotine replacement therapies (NRT) come into play. NRTs are designed to provide a controlled, safer source of nicotine, reducing withdrawal symptoms and cravings. They are available in different forms such as patches, gum, lozenges, inhalers, and nasal sprays.
From our research, this form of treatment in the UK typical runs for no more than 12 weeks at a cost of £50 / week. This cost of vaping treatment isn’t too expensive if you manage to quit first time around, however, it has a success rate of about 20%, so expect to pay a little more.
Let’s delve into each option for NRTs:
#1 Nicotine Patch
Nicotine patches are like band-aids that stick to your skin and provide a steady dose of nicotine. They work by replacing some of the nicotine you would normally get from vaping, without all the other harmful chemicals you’d inhale.
#2 Nicotine Gum or Lozenges
Gum and lozenges offer more control as you can chew them when the craving hits. Plus, they deliver a quick hit of nicotine that helps stave off the urge to reach for that vape.
#3 Nicotine Inhaler or Nasal Spray
These fast-acting options deliver nicotine directly into the bloodstream through the mouth or nose lining.
NRTs come in different strengths, allowing you to gradually reduce nicotine intake and ease dependence. Starting with a higher-strength NRT and stepping down as cravings decrease can work for many people.
If you’ve been vaping high doses, begin with stronger patches or gum. Gradually switch to lower strengths as your body adjusts.
While using NRTs alone might not eliminate every craving, they significantly increase the chances of quitting successfully when combined with behavioural support such as customised vaping hypnotherapy, and a strong commitment to break free from vaping.
3. Gradual Decrease in Vaping Frequency
Quitting cold turkey is tough when your body and mind are used to nicotine. The gradual approach allows you to reduce vaping over time, giving your body and mind a chance to adjust smoothly.
#1 Start with Small Reductions
Begin by cutting down your daily vaping sessions. For example, if you vape 10 times a day, reduce it to 9, or keep it at 10 with while smoking less. After a few days, reduce it again to say 8 times a day, and so on. These smaller, manageable steps make quitting more achievable.
#2 Think of It Like Training
Tapering off vaping is like training for a marathon—you don’t start with 26 miles. You build endurance step by step. Gradually reducing nicotine helps you avoid the shock of sudden withdrawal. Just stay honest with yourself, as it’s easy to believe you’re cutting back when you’re not.
#3 Change Habits and Routines
This method also helps you break habitual vaping triggers. If you vape at certain times of the day or in certain place, develop new routines or distractions for when cravings hit. Most cravings last around 15 minutes, so finding ways to pass the time is essential.
#4 Set Achievable Goals
Setting small, realistic goals increases your chances of success. Just like lifting lighter weights before heavier ones, each reduction prepares you for the next, making the process easier.
#5 A Gentle Path to Quitting
The gradual decrease method offers a structured and gentler path to reducing nicotine intake. It allows both your body and mind time to adjust, making it easier to achieve a vape-free life without feeling overwhelmed.
Habits to Help Stop Vaping
Healthier habits can significantly ease the transition and help you regain control over your well-being. Here, we present three effective health-focused alternatives that can support you in your quest to quit vaping:
1 Yoga & Aerobics
When attempting to break the vaping habit, it’s essential to substitute the act of vaping with healthier activities that not only distract from cravings but also contribute positively to overall well-being. Engaging in exercise such as yoga, or aerobic exercise can be incredibly beneficial in combating stress and anxiety, which are commonly known triggers for reaching for a vape. [R]
2. Excersise (Cardio)
Exercise boosts both physical and mental health by releasing endorphins, which improve your mood. It also builds a sense of accomplishment, strengthening your confidence to quit nicotine. Find an activity you enjoy—even light walking or stretching can make a big difference.
Similarly, yoga and meditation nurture mindfulness and relaxation, helping reduce stress levels. Being present in the moment instead of worrying about future triggers can reduce the urge to vape. Once you’ve built a regular routine, these holistic practices can provide you with a constant source of emotional support.
Did You Know?
3. Staying Hydrated
Moreover, staying hydrated by drinking water throughout the day is essential for keeping your body healthy and your mind clear. Dehydration can sometimes be confused with feelings of nicotine withdrawal, so ensuring adequate water intake can help minimise cravings. Additionally, chewing sugar-free gum can provide a valuable distraction when cravings arise, offering the sensation of holding something in your mouth without the inhalation of harmful substances.
In addition, establishing healthy routines provides structure and promotes consistency as you work to overcome the urge to vape. It’s not simply about replacing one habit with another; it’s about forging new, rewarding behaviours that align with a healthier lifestyle.
Remember: Breaking away from old habits takes time and dedication. But integrating these health-focused alternatives will not only help overcome cravings but also improve your overall quality of life.
Handling Withdrawal Symptoms
Quitting vaping may lead to some challenging withdrawal symptoms, including irritability, headaches, and difficulty concentrating. However, there are strategies to manage nicotine withdrawal symptoms effectively.
Relaxing Activities: Engaging in relaxing activities like meditation, yoga, or taking a walk in nature can help distract you from the discomfort of withdrawal symptoms. Finding what works best for you to ease your mind and keep yourself occupied is key.
Getting Sufficient Rest: A balanced sleep routine is crucial for your body to recover effectively from withdrawal symptoms. Aim for at least 7-8 hours of sleep each night to reduce irritability and improve overall well-being during the quitting process.
Maintain a Balanced Diet: Eating a healthy, balanced diet is vital in managing withdrawal symptoms. Consuming foods rich in nutrients and staying hydrated helps keep your energy levels up and minimizes the severity of headaches during this period.
Think of it as self-care; ensuring you have enough rest and nourishment will make dealing with these symptoms much more manageable. While these tips can make a significant difference, withdrawal symptoms vary from person to person. What works for one individual might not work as effectively for another.
If you find that your withdrawal symptoms are particularly severe or become unmanageable, seeking professional guidance from Stop Hypnosis is crucial. Medical professionals can provide tailored support and advice, such as recommending specific medications or therapies that could help alleviate some of the more intense symptoms you might experience. Remember, reaching out for professional support is a sign of strength, not weakness.
So remember: Relax, get enough rest, eat well, and seek professional guidance from Stop Hypnosis if needed – these simple steps can make the whole process of dealing with withdrawal symptoms a lot easier to handle. And while it won’t be easy, it will definitely be worth it in the end.
As we navigate through the journey of breaking free from the grip of vaping, it’s essential to establish clear goals and track our progress diligently. Now, let’s delve into the art of goal setting and progress tracking to empower ourselves further on this path to wellness.