We’re not going to sugarcoat it – quitting vaping is hard, but the benefits are well worth the struggle. Giving up nicotine can actually lead to reduced stress, anxiety, and depression. It’s true. In fact, quitting nicotine may have as strong an impact on your mental health as taking antidepressants. 

If you’re ready to quit, we’re here to help. In this article, we’ll walk you through what to expect on your journey to quit vaping and give you tools and strategies for helping you stick to your quit.


Checking off steps to quit vaping

Make a Plan

Think about why you want to quit.

Are you trying to be healthier? To save money? Make a list of all the reasons you’re ready to quit vaping and keep it somewhere you’ll see it everyday. When you’re tempted to vape, pull it out and remind yourself why you want to quit. This will help you stay motivated and focused on your goal.

Set a quit date. Picking a specific date you want to stop vaping can help you commit to and stick to your quit, but don’t rush into it. If you’re not ready to set a date, take a beat and prepare a quitting plan. Tip: There’s no perfect time to quit – there will always be stresses and anxieties that make quitting tougher – but try to avoid setting your quit date for especially stressful times, like the day before a big exam. It’s all about setting yourself up for success.

If you're sick of feeling tethered to your vape, quitting will feel 10/10. Give quitting a "mini try."

Identify quitting tools and strategies to help you quit. 

  • Reach out for help. Quitting vaping doesn’t have to be a solo journey. Keep your family and friends in the loop – tell them when you plan to quit and keep them updated on your progress. Having a support system not only helps you get through the tough days but keeps you accountable and motivated to become vape-free. 
  • Join a quit vaping program. This Is Quitting is a free, text-based program specifically designed to help you quit vaping. Learn more about quitting with TIQ (link to TIQ section).
  • Take a breath. Breathwrk, the #1 breathwork app, offers science-backed breathing and meditation exercises designed to help you strengthen your lungs, relieve anxiety, and cope with triggers and cravings that arise as you try to quit vaping. Learn more.
  • Talk to a therapist. Taking care of your mental health is crucial, especially as you navigate your quitting journey. There are a ton of flexible, affordable options available, including virtual, phone, and text therapy. Consider checking out services like Happify if you’re looking for a little extra support as you quit vaping.
  • Consider trashing your vape. But only when you’re ready. Quitting cold turkey isn’t for everyone. If you want to hold on to your vape to slowly wean yourself off of it, go for it. It’s all about going at your own pace and doing what will help you be the most successful.

Remember: Everyone’s quitting journey is different. Figure out a quitting plan that works best for you and keep pushing toward being vape-free.


Text DITCHVAPE to 88709 to quit vaping with This is Quitting

Quit vaping with This Is Quitting

Quitting vaping can feel like an isolating experience at times, but you don’t have to go through it alone. This Is Quitting is a free text-based program that offers on-demand support to help you quit vaping. Text DITCHVAPE to 88709 now for:

  • 24/7 support. This Is Quitting is there whenever you need help with stress, slips, or cravings — no matter the time of day. Text us with a keyword like COPE, STRESS, SLIP or MORE, and we’ll respond with instant tips, advice, and quitting support.
  • Anonymous, confidential help. Your quitting journey stays between you and TIQ.
  • Advice from real people. You’ll receive tips and motivation from This Is Quitting’s built-in support system of successful quitters. 
Let's practice quitting tonight. For one time when you'd normally vape, find 3 red things around you. Then 3 blue things. Then 3 green. Then another color. See how long you can go without vaping before bed.

Once you sign up, you’ll have the option to set a quit date. If you’re not ready for that quite yet, no worries. We can still send you tips and suggestions as you build up your confidence to quit.

This Is Quitting has already helped hundreds of thousands of young people who are quitting vaping, and we can help you too.


Calendar

Quit vaping timeline and what to expect

Quitting vaping is hard, but knowing what to expect along the way can make it a little easier.

What you should know

E-cigarettes and vapes contain nicotine, a highly addictive substance also found in cigarettes and other tobacco products. In addition to nicotine, these products contain toxic substances like arsenic, aluminum, and lead, which can negatively impact brain function, as well as overall health.

Thanks to recent studies, we now know that vaping nicotine can negatively impact our mental health. In fact, current vapers have twice the odds of being diagnosed with anxiety and depression compared with people who have never vaped.

The truth about nicotine withdrawal

Vaping nicotine can lead to a cycle of withdrawal that can be challenging to overcome. Nicotine withdrawal symptoms vary from person to person but commonly consist of mood swings, irritability, headaches, and even feelings of anxiety and depression.

It's normal to feel like quitting is hard, even if it's something you really want to do. Right now, think about one thing that you like about not using your vape, and focus on that for 10 seconds.

The withdrawal timeline is also different for everyone, but according to a 2015 study, symptoms like these set in between 4 and 24 hours after the last use, peak on day 3, and typically subside during the following 3-4 weeks.

It gets better

Quitting vaping isn’t easy. It's a difficult process that could take weeks or even months, and the day-to-day will be tough, but the withdrawal symptoms are temporary, and it will get easier.

Each day you go without your vape is a day closer to a healthier, happier you. Stay optimistic and focused on why you decided to quit. 


Remember: Slip ups are not failures.

How to handle vape triggers and cravings

What is a trigger? It could be friends, a certain time of day, a place, a feeling, or anything that gives you the urge to vape. Knowing your triggers is key to overcoming your nicotine addiction and quitting vaping.

Time to make some action plans. For each thing that makes you want to use your vape, think of a different thing you could do in that situation.

Tips to help you avoid triggers and cravings

  • Distract yourself. Staying busy and keeping your mind occupied is a great way to keep triggers at bay.
  • Limit social media. Especially accounts that may feature vaping.
  • Stay healthy. Get plenty of rest, eat balanced meals, and take time out of your day to exercise.
  • Ask for help. Check out our mental health resources page (link) for important facts, helpful hotlines, and tools and strategies for relieving stress and anxiety while quitting vaping.

REMEMBER: Slip ups are not failures. Don’t beat yourself up and risk ruining your progress over a small hiccup. If a slip up happens, pick yourself up, dust yourself off, and keep pushing forward.


People celebrating

Celebrate your success

No matter how big or small the win, it’s important to reward yourself for the progress you make on your journey to quit vaping. 

Start by setting a milestone – could be once per day or week – and every time you reach your goal vape-free, give yourself a reward. It could be eating your favorite food, buying something you’ve had your eye on, or even treating yourself to a spa day.

Whatever you choose, the important thing is that you’re giving yourself a pat on the back for all of your progress. You deserve it.