10 steps to quit vaping: How to Health ConditionsHealth ConditionsAlzheimer's & DementiaAnxietyArthritisAsthma & AllergiesBreast CancerCancerCardiovascular HealthCOVID-19Dermatology & SkincareDiabetesEnvironment & SustainabilityExercise & FitnessEye HealthHeadache & MigraineHealth EquityHIV & AIDSHuman BiologyInflammatory Bowel DiseaseLeukemiaLGBTQIA+Men's HealthMental HealthMultiple Sclerosis (MS)NutritionParkinson's DiseasePsoriasisSexual HealthWomen's HealthDiscoverNewsLatest NewsOriginal SeriesMedical MythsHonest NutritionThrough My EyesNew Normal HealthPodcastsHow to understand chronic painWhat is behind vaccine hesitancy?The amazing story of hepatitis C, from discovery to cureNew directions in dementia researchCan psychedelics rewire a depressed, anxious brain?Why climate change matters for human healthToolsGeneral HealthDrugs A-ZHealth HubsHealth ToolsBMI Calculators and ChartsBlood Pressure Chart: Ranges and GuideBreast Cancer: Self-Examination GuideSleep CalculatorHealth ProductsAffordable Therapy OptionsBlood Pressure MonitorsDiabetic SuppliesFitness TrackersHome GymsGreen Cleaning ProductsHow to Shop for CBDQuizzesRA Myths vs FactsType 2 Diabetes: Managing Blood SugarAnkylosing Spondylitis Pain: Fact or FictionConnectAbout Medical News TodayWho We AreOur Editorial ProcessContent IntegrityConscious LanguageNewslettersSign UpFollow UsMedical News TodayHealth ConditionsDiscoverToolsConnectSubscribe 10 steps to quit vapingMedically reviewed by Alyssa Peckham, PharmD, BCPP — By Danielle Dresden on August 5, 2022Vaping refers to the use of products more technically known as electronic nicotine delivery systems or e-cigarettes. A person considering quitting vaping may try nicotine replacement therapy or physical activity. This article looks at vaping and its prevalence in the United States. It also explores the risks and why people should avoid them. Finally, we provide tips for quitting vaping and the methods to follow. What is vaping Share on PinterestShahbaz Par Abdolmaleki asl/Getty ImagesVaping devices come in all shapes and sizes, including vape pens, e-pipes, and other devices. They work by heating a liquid in the device that usually contains nicotine and other chemicals, which help produce an aerosol that a person inhales. Bystanders can also breathe in the aerosol when a person exhales it into the air. Vaping is increasingly common in the U.S. In 2018, roughly 8.1 million adults in the country engaged in the practice. Vaping is much more common among young people, with 7.6% of those aged 18–24 years identifying as e-cigarette users. Why should people avoid it Even though manufacturers market vaping as a healthier alternative to smoking cigarettes, it is not free from risks. Studies show that 99% of e-cigarettes contain nicotine, a substance that causes physical dependence. Some vaping products even provide higher doses of the substance than traditional cigarettes. If a pregnant person uses nicotine, it can affect the brain development of the fetus. Additionally, our brains continue to develop in our mid-twenties, so nicotine can cause damage to our brains during our adolescent and young adult years. Nicotine addiction can cause:concentration issuesrestlessnessirritabilitydifficulty sleeping Additionally, vaping the aerosol in these products can contain harmful ingredients, such as:heavy metalsvolatile organic compoundscarcinogens The health effects of vaping can be particularly damaging for young people. However, even as the number of young people vaping grows, so does the number of those interested in quitting. One study showed that 62.4% of current e-cigarette users aged 18–34 planned to quit. Tips on quitting The following 10 steps for quitting vaping can be helpful for people going through this process. 1 Finding the motivation to quit Many different issues can prompt a person to quit vaping. Generally, health was the most common reason vapers gave for quitting in a 2019 study, with costs being the second most popular. Additional reasons included:having concerns about current health and future risks, including individuals saying their lungs hurtwanting to be free from addictionbeing influenced by friends and familyinterfering with their ability to be at their best for activities such as sports or singingnot enjoying it anymore When a person names their reason for quitting, it helps them set their course for their recovery journey and can help boost their motivation if it flags. 2 Timing Setting a specific date to quit vaping is important because it enhances accountability. It gives a person a chance to prepare and gather supplies to help them through the cravings and stress of the early stages of quitting. Whether someone plans to gradually wean themselves off of vaping or quit “cold turkey,” quitting all at once is a personal decision according to how a person best makes a change in their lives. A person can try to avoid quitting during stressful times, such as final exams, holidays, or busy seasons at work. 3 Nicotine replacement Nicotine replacement therapy (NRT) is a tool that some people can use to help them stop using tobacco products. NRT addresses the physical symptoms of nicotine withdrawal and involves using over-the-counter (OTC) products such as:patchesgumlozenges According to a 60-day study, 2021 research concluded that light smokers were significantly more likely to have achieved at least 7 days of abstinence during the last week of the study in comparison with heavy smokers when using NRT. A 2019 meta-analysis also shows that people who use NRT therapy and quit abruptly are more successful at quitting. 4 Identify triggers A trigger is a feeling, activity, place, time, or anything that will make a person want to vape. Spending time with friends or going through stressful events are common triggers, but everyone will have their own. Knowing what can prompt a strong desire to vape gives a person a chance to develop strategies to help them manage these feelings. They can also take steps to avoid these triggers until they feel more secure in their recovery. 5 Strategy for withdrawals and cravings Strategies for handling withdrawal symptoms and strong cravings will vary, but the basic recommendations involve:refocusingseeking supportusing distractionsremoving oneself from the situation A person may find the following examples of possible ways to avoid cravings:concentrating on their reasons for quittingtexting a friendchewing gumgoing for a walk or a coffee break 6 Personal and professional support Support networks can help a person quit vaping. Connecting with friends and family can provide an intimate level of support, particularly if they have quit vaping or smoking. Additionally, smokefree.gov has links and phone numbers a person can use to:sign up for daily text messagesconnect to smartphone appsjoin social media pages or groupstalk on the phone with live experts and counselors Read more about the best apps for quitting smoking. 7 Medical support Medical support can help a person who wishes to quit vaping. These methods may particularly help individuals who have been heavy users of other nicotine products or have other underlying health conditions that benefit from professional guidance. Some NRT products, such as inhalers and nasal sprays, require a doctor’s prescription. Additionally, people with significant underlying conditions, such as diabetes, may also wish to consult a healthcare professional before using an OTC product. 8 Recognize strategy and challenges Breaking the nicotine habit and changing daily personal and professional activities and social settings is difficult. The physical withdrawal, emotional cravings, and triggers add another level of complexity, as do changes in moods and metabolism. Identifying a strategy to face these challenges can help. Many resources are available online to help people identify these challenges and plan to handle them before they become too much. 9 Physical activity Physical activity is a suitable way to address the many challenges that make it difficult to quit vaping. Exercise, especially aerobic exercise, can help former smokers fight cravings and should also work for former vapers. Exercise also helps a person productively relieve stress. It can help boost metabolism and work against any weight gain when trying to quit a nicotine habit. Learn more about ways to boost metabolism. 10 Destress or relaxation techniques Some people may think vaping helps them handle stress. However, this makes it even more difficult to quit vaping because trying to break a nicotine addiction is stressful, and they are now missing one of their tools to cope with stress. However, there are many healthy ways to manage stress, such as:practicing mindfulness and meditationyogabreathing and relaxation techniques Outlook Researchers consider vaping or electric cigarettes a less harmful alternative to smoking cigarettes. However, it still contains nicotine, which is prone to causing physical dependence. Whether a person gets their nicotine from vaping or more traditional forms of tobacco, breaking the habit is difficult. There are varying methods that a person can try when trying to quit, ranging from NRT, OTC and prescription medications, and other self-help techniques. Last medically reviewed on August 5, 2022Smoking / Quit Smoking 21 sourcescollapsedMedical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations. We avoid using tertiary references. We link primary sources — including studies, scientific references, and statistics — within each article and also list them in the resources section at the bottom of our articles. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.About electronic cigarettes (E-cigarettes). (2022).https://www.cdc.gov/tobacco/basic_information/e-cigarettes/about-e-cigarettes.htmlAmato, M. S., et al. (2021). "It's really addictive and I'm trapped:" A qualitative analysis of the reason for quitting vaping among treatment-seeking young people.https://www.sciencedirect.com/science/article/pii/S0306460320307292Challenges when quitting. (n.d.). https://smokefree.gov/challenges-when-quittingCollins, L., et al. (2019). E-cigarette marketing and communication: How e-cigarettes companies market e-cigarettes and the public engages with e-cigarette information.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6610165/Fight cravings with exercise. (n.d.). https://smokefree.gov/challenges-when-quitting/cravings-triggers/fight-cravings-exerciseFu, R., et al. (2022). Predictors of perceived success in quitting smoking by vaping: A machine learning approach. https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0262407Graham, A. L., et al. (2020). Effectiveness of a quit vaping text message program in promoting abstinence among young adult e-cigarette users: Protocol for a randomized controlled trial.https://www.researchprotocols.org/2020/5/e18327/Handling stress. (n.d.). https://smokefree.gov/challenges-when-quitting/stressHow to manage cravings. (n.d.). https://smokefree.gov/challenges-when-quitting/cravings-triggers/how-manage-cravingsHow to quit smoking. (2021). https://www.cdc.gov/tobacco/quit_smoking/how_to_quit/index.htmHow to quit vaping. (n.d.). https://teen.smokefree.gov/quit-vaping/how-to-quit-vapingLi, Y., et al. (2022). The regulatory role of H19/miR-181a/ATG5 signaling in perinatal nicotine exposure-induced development of neonatal brain hypoxic-ischemic sensitive phenotype.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9266802/Tan, J., et al. (2019). A meta-analysis of the effectiveness of gradual versus abrupt smoking cessation. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6752113/Lindson-Hawley, N., et al. (2016). Gradual versus abrupt smoking cessation: A randomized, controlled trial. https://www.acpjournals.org/doi/10.7326/M14-2805Nicotine replacement therapy to help you quit tobacco. (2021). https://www.cancer.org/healthy/stay-away-from-tobacco/guide-quitting-smoking/nicotine-replacement-therapy.htmlPrepare to quit. (n.d.). https://smokefree.gov/quit-smoking/getting-started/prepare-to-quitQuick facts on the risks of e-cigarettes for kids, teens, and young adults. (2022).https://www.cdc.gov/tobacco/basic_information/e-cigarettes/Quick-Facts-on-the-Risks-of-E-cigarettes-for-Kids-Teens-and-Young-Adults.html?s_cid=OSH_misc_M294Rahmani, N., et al. (2021). The effectiveness of nicotine replacement therapy in light versus heavier smokers.https://academic.oup.com/ntr/article-abstract/23/12/2028/6275291?redirectedFrom=fulltext&login=falseTake back control. Make your quit plan. (n.d.). https://teen.smokefree.gov/vaping-quit-planVillarroel, M. A., et al. (2020). Electronic cigarette use among U. S. adults.https://www.cdc.gov/nchs/products/databriefs/db365.htmWords matter - Terms to use and avoid when talking about addiction. (2021).https://nida.nih.gov/nidamed-medical-health-professionals/health-professions-education/words-matter-terms-to-use-avoid-when-talking-about-addictionFEEDBACK:Medically reviewed by Alyssa Peckham, PharmD, BCPP — By Danielle Dresden on August 5, 2022 Latest newsWhat sets 'SuperAgers' apart? Their unusually large neuronsOmega-3 may provide a brain boost for people in midlifeSeasonal affective disorder (SAD): How to beat it this fall and winterCDC: Monkeypox in the US 'unlikely to be eliminated in the near future'Why are more women prone to Alzheimer's? New clues arise Related CoverageVaping vs. smoking: Which is safer? Some people believe that vaping is less harmful, but evidence shows that it also has significant health risks.READ MORECan vaping cause lung problems?Medically reviewed by Elaine K. 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