How to Quit Vaping: 8 Tips and Treatments That Can Help

With the popularity of vaping, illnesses related to vaping continue to be an issue. And with ongoing research, there are renewed concerns about the unique health effects of vaping. If you currently vape or have a friend or family member who does, here are some treatments and tips on how to quit vaping.

Reasons to quit vaping

Recent studies suggest that vaping may have many serious health effects. Using electronic cigarettes may increase your risk of: 

• Heart attack

• Gum disease

• Lung disease

• High blood pressure

Teens who use e-cigarettes may also be at greater risk of smoking traditional cigarettes. This can also lead to serious health effects, like:

• Heart disease

• Increased blood sugar levels

• Lung disease

• Cancer

Treatments that can help you quit vaping

There are many FDA-approved treatments to quit smoking, but none specifically target vaping. It’s too early to know if treatment options used for quitting traditional cigarettes will help for e-cigarettes. But early research shows promise. If you’re ready to quit vaping, connect with a healthcare professional about strategies for vape cessation.

EXPERT PICKS: WHAT TO READ NEXT

• Nicotine withdrawal symptoms: Withdrawing from nicotine can bring on some uncomfortable symptoms. Here’s what to expect as you quit and tips to help.

• Vaping vs. smoking: Some evidence suggests that vaping can help people quit smoking. Learn more about cessation options and effectiveness. 

• All about nicotine replacement therapy (NRT): Quitting cold turkey is hard. NRT can help. Learn about the different NRT options.

Here are treatment options and vape alternatives to help you quit.

1. Nicotine-replacement therapy

Nicotine-replacement therapy (NRT) gives you low doses of nicotine without the added harmful chemicals. It helps to reduce cravings for nicotine and the symptoms of nicotine withdrawal. 

NRT comes in many forms, including:

• Patches

• Gums

• Lozenges

• Nasal sprays (by prescription)

• Inhalers (by prescription)

The NRT inhaler looks and works like an e-cigarette. It contains nicotine cartridges that are loaded into a device to “smoke” like a cigarette. 

2. Varenicline 

Varenicline (formerly available as brand name Chantix*) is a prescription medication to help people quit traditional cigarettes. Researchers think it blocks the same receptors in the brain where nicotine attaches. And this can help break the cycle of addiction.

There isn’t much research available to see if varenicline can help people quit e-cigarettes. But one small study shows it might help people who use both cigarettes and e-cigarettes. 

*Good to know: In 2021, Pfizer recalled brand name Chantix due to chemical impurities. Chantix has since been discontinued. But there are still generic versions of varenicline available. Learn more about varenicline safety and side effects.

3. Bupropion 

Bupropion is an antidepressant that’s also used to help people quit smoking. When used for helping people quit traditional cigarettes, it’s about as effective as NRT. But it might be less effective than varenicline. Scientists think it works by reducing withdrawal symptoms from nicotine. 

5 steps to quit vaping

In addition to medications, these five tips may help you quit vaping.

1. Get support from family and friends

Studies show that support from family and friends can raise your motivation to quit traditional cigarettes. So, there’s good reason to believe that a strong support network can help people who use e-cigarettes as well. 

A support system can help you:

• Understand the importance of quitting

• Be more accountable

• Substitute smoking behaviors with nonsmoking behavior

• Get through potential relapses or setbacks

To learn how to help a friend stop smoking, check out Smokefree.gov for additional tips.

2. Connect with more resources

There are many resources available to help you through your journey. Although there are many strategies for vape cessation, most people don’t use them when trying to quit. But studies show that people who use support tools to quit smoking are more likely to be successful. Some organizations have even launched quitlines (cessation hotlines) for vaping. You can also talk with a healthcare professional online about ways to help quit vaping.

Don’t feel like you need to do this alone. Whether you turn to a counselor, an app, or a quitline, getting help can greatly improve your chances of quitting for good. 

3. Understand your triggers

Knowing what triggers your desire to vape can help you break the habit. Everyone has different triggers. 

To better understand what types of situations make you want to vape, ask yourself questions like: 

• Do you vape at parties? 

• Do you like to vape between classes or on a lunch break at work? 

• Is your vaping associated with certain emotions, like stress? 

You may have to form new patterns, coping skills, and habits to help manage your triggers. 

4. Prepare for cravings

After figuring out what triggers your craving to vape, you can create a plan. For example, if you vape between classes or at lunch, you can plan an activity during that time to stay busy. Or maybe you can find alternatives to vaping, like chewing gum or drinking coffee. And a support group can help. Ask others to hold you accountable when the cravings to vape are strong.

Cravings for nicotine can start as soon as 30 minutes after your last use. So, it’ll be easier to push through a craving, if you’ve prepared ahead of time. 

5. Be patient with yourself 

Quitting is a journey. And setbacks will happen. So, don’t consider your attempt to quit a failure. You can always regroup and start again. 

Reach out to your support network when you’re struggling. Even if you have a slip or two, you can still prevent old habits from returning.

How to quit vaping cold turkey

Quitting cold turkey means you stop using a substance suddenly, rather than decreasing use over time. Most people who want to stop smoking cigarettes try to quit cold turkey. But this doesn’t mean it’s best to quit vaping or smoking cold turkey.

This method works for some people, but it can be challenging. In people who smoke traditional cigarettes, research suggests that quitting works best with lots of support.

Tips for coping with nicotine withdrawal

Nicotine withdrawal is usually uncomfortable, but often it’s a short-lived experience. Symptoms tend to peak within 3 days and lessen after 1 week. 

Common nicotine-withdrawal symptoms include:

• Increased appetite

• Irritability

• Trouble sleeping

• Dry mouth

• Headaches

Here are some tips that may help you manage nicotine withdrawal and quit vaping.

Take it one day at a time

Every day you don’t use nicotine is a win. Celebrate each day you don’t vape. With time, nicotine-free days become weeks, months, and years. 

Move your body

Physical activity is a great way to cope with nicotine withdrawal. Moving your body can help relieve the stress and anxiety that withdrawal can bring. And it can help balance any increase in appetite you may experience. 

Find alternatives or substitutes for vaping

When you get cravings for nicotine, it helps to have alternatives to vaping. Sometimes putting something else in your month instead of a vape pen can satisfy the craving. Some people try to use a “fake vape” for quitting, or a vape without a nicotine cartridge. 

Hard and crunchy snacks often work well, too, including these options:

• Hard candy

• Chewing gum

• Carrots

• Pickles

• Nuts

• Celery

How long does it take to quit vaping?

Everyone’s journey to quit vaping is likely to look different. Withdrawal is the biggest barrier to successfully overcoming nicotine addiction. Factors like how much you vape and how long you’ve been vaping may also come into play. Resources and support tools are likely to improve the quitting process. The important thing is to stick with it. For most people, learning how to quit vaping may take a few attempts.

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Written by:

Alex Evans, PharmD, MBA

Alex Evans, PharmD, MBA, has been a pharmacist for 12 years. His first job was floating in a community chain pharmacy.

Edited by:

Alex Eastman, PhD, RN

Alex Eastman, PhD, RN, is a California-based registered nurse and staff medical editor at GoodRx, where he focuses on clinical updates and Latino health.

Reviewed by:

Farzon A. Nahvi, MD

Dr. Nahvi is an emergency medicine physician and author of “Code Gray: Death, Life, and Uncertainty in the ER.” He works clinically at Concord Hospital in Concord, New Hampshire, and is a clinical assistant professor of emergency medicine at the Geisel School of Medicine at Dartmouth. Prior to this, he worked as an ER physician and clinical assistant professor of emergency medicine at the Mount Sinai Health System, NYU Langone Health, NYC Health + Hospitals/Bellevue, and the Manhattan VA. He is a graduate of Cornell University and NYU School of Medicine.

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