Ready to leave vaping behind? Quitting is a great choice. Cutting down also has rewards and can help you get you closer to being vape-free.

 

How much do you know about the risks of vaping?

Whether you started vaping to quit smoking or for other reasons, knowing more about the risks can help you decide what to do about it. 

Watch the videos below and try this vaping reality check to see how vaping is affecting you. When you're ready to make a change, use our step-by-step guide to stop vaping for good.

 

 

 

 

Step-by-step guide to quitting vaping

Quitting or cutting down on vaping is easier when you plan ahead. Follow these steps and you'll be ready to stop vaping for good.

Know your reasons

Be clear about why you want to stop or reduce vaping. Maybe you want to save money, improve your health, or feel more in control. There’s no right or wrong reason – it’s about what matters most to you. 

Write down your reasons. Keep them where you'll spot them often, like on your fridge or on your phone's wallpaper. This can motivate you to make a change and stick with it.

Set your date

Decide on a date to quit vaping or start cutting down. Pick something in the next few weeks – not too far off, but with enough time to get ready. Make sure your date doesn’t line up with a stressful event, like an exam or an interview.

Circle your quit date on your calendar or set an alert on your phone. This will help you commit.

Track your patterns

Track your vaping patterns for a few days. Tracking is a useful way to notice your triggers – the things that make you think about vaping. Being aware of your triggers will help you get ready to change them. For example, if you notice that drinking coffee gives you an urge to vape, think about switching to tea before your quit date.

Use a paper tracker or make notes on your phone about what's going on each time you vape. Jot down where you are, you you're with, what you're doing, and the mood you're in.

Explore your options

Spend some time working out what you’ll do when your quit date comes. A planned quit attempt is usually more successful than a sudden one.

Scientists are still studying the best ways to quit vaping, but they know a lot about breaking nicotine addiction from other tobacco products. Learn about different quit methods and decide what’s right for you.

Some common methods for quitting vaping are:

This method involves stopping vaping abruptly, using willpower and no outside help. It's tough, but some people have success with it.

Try these tips:

  • Get rid of your vaping products.
  • Avoid people, places, and tasks that give you an urge to vape.
  • Distract yourself by chewing gum, drinking water, or playing a game on your phone.
  • Sign up for motivational text messages, timed around your quit date. To get started, text ABQUITS to 123456.

This method involves slowly reduing your vaping over time. It's a good place to start if you aren't ready to stop completely.

Try these tips:

  • Vape less often (with longer breaks between sessions).
  • Use fewer vapes.
  • Lower the nicotine strength you use.
  • Pick places or times you won't vape, like at school or in the car.
  • Wait as long as you can to start vaping after you wake up.

This method involves using NRT products – like patches, gum, lozenges, sprays, or inhalers – help to reduce your urge to vape.

You can buy NRT at a pharmacy without a prescription.

This method involves using medicine prescribed by a doctor or pharmacist, like bupropion or varenicline. Early research shows that these medications may help adults who want to quit vaping.

This method involves getting professional support from someone who is trained to help people quit vaping. It can double your chances of quitting for good, especially when paired with another method.

The AlbertaQuits Helpline offers free and confidential quit coaching, tools, and referrals to group programs. To get started, call 1-866-710-7848.

Plan how to handle cravings and withdrawal

Think about how you’ll help your body and brain adjust to going without nicotine (or having less of it). Nicotine is highly addictive, so when you stop or reduce vaping, you may have strong cravings or urges to vape. You may also experience withdrawal symptoms like having headaches or feeling grouchy, tired, or restless.

Cravings will pass in a few minutes. Withdrawal symptoms can be difficult, but they’ll also fade with time. Brainstorm how you’ll face these challenges so you’re ready to handle them.

Try these tips:

  • Take a few long and slow breaths.
  • Use a stress ball or fidget toy to keep your hands busy.
  • Chew gum, eat carrot sticks, or suck on sugar-free mints.
  • Wait a few minutes until the urge to vape passes - distract yourself by chatting with a friend, going for a walk, or making a playlist.

If you think you'll need help managing cravings and withdrawal, speak with your primary care provider or pharmacist, or call the toll-free AlbertaQuits Helpline (1-866-710-7848).

Build your support crew

Having a strong group of people around you boosts your chances of staying vape-free. Try these tips:

  • Tell a few people you trust that you’re going to quit or cut down on vaping. Say how they can help you – for example, by checking-in or distracting you from vaping.
  • Team up with someone else who is trying to quit or reduce vaping. This can be useful for keeping each other motivated and on track.

Join QuitCore, a 6-part support group for people in Alberta who are quitting smoking or vaping. To learn more about in-person and virtual groups starting soon, call 1-866-710-7848.

Shift your mindset

Start thinking of yourself as someone who is vape-free (or heading in that direction). Be mindful that vaping doesn’t define who you are – there are many other positive things about you. Trust yourself and know that you can stop vaping. And even if you’re not ready to quit completely, be proud that you're taking action to cut down.

Look back on all the steps you've taken to prepare for success. Have confidence! You're ready to leave your vape behind.  

Go for it

When your quit date comes, focus on getting through each day without vaping at all (if you’re quitting completely) or vaping less (if you’re cutting down). Take it one step at a time.

If you have a setback, go easy on yourself. Count the time you've been vape-free as a win – think about what you can learn from it so you can do better next time. When you're ready, try again.

Celebrate the hours, days, weeks, and months that you're vape-free. Keep at it!

 

HEAD BACK HOME

CMS Shortcuts
 Edit Page
 Edit in CMS