Tips to help you quit vaping

To give you the best chance of quitting vaping, a great place to start is planning and preparing to stop. We have compiled a list of helpful steps that can get you on the way to quitting and staying quit:

1. Understand your habits and triggers 

Take the time to observe your vaping for one whole day.  Notice what triggers you to vape, how you feel when you vape and how you feel after you vape. Write these observations down or record a voice note on your phone.  

2. Take note of your ‘why’ 

Write down the reasons why you want to quit vaping. Is it for your health, your family,  your sleep, feelings of addition or maybe to save money? It can help to include some photos of what is motivating you to quit and stay quit.  

3. Set a date 

By setting a date to quit, you can gradually work towards it. Try to pick a date within the next 2 weeks so that your motivation is still high and you have a better chance of sticking to your plan. It is also wise to pick a day that you know you know you will have enough distractions to keep your mind off vaping. Read more about making a plan to quit vaping

4. Noticing signs of withdrawal? 

If you have noticed any signs of withdrawal (even if your vape claims to be nicotine free) speak with your doctor or pharmacist about helpful quitting medicines. You are not alone, there are lots of ways to help make your quitting journey less difficult. 

5. Facing the triggers 

A trigger is a specific situation in which you feel the need to vape.  You might find there are activities or times of day that used to prompt you to vape. Prepare for these moments by thinking ahead and planning things to do instead. A handy technique to remember is to use the 4 D’s; Delay, Deep breathing, Do something else and Drink water.  

6. Replacement strategies 

Keeping yourself busy can help overcome triggers. A great way to do this is through replacing the hand to mouth action with other behaviours. Such as holding a drink and taking a sip, chewing on gum or mints, holding a pen in your vaping hand or even brushing your teeth. Little changes everyday will help you reduce your cravings and triggers to vape. 

7. Change up your routine

Another way to tackle the cravings and triggers that come along with quitting vaping is by changing up your routine. If you used to wake up and vape before starting work, try to swap out that behaviour by taking a shower as soon as you get up, or start your day by going for a walk. In your break time you could read a book or call a friend for a chat. This change of routine will help you delay, and hopefully break, the habit of vaping. Find our distract me tool here.

8. Call Quitline 

Our friendly Quitline counsellors understand how hard it can be to stop vaping and are there to offer support at every stage. They will help you identify and manage your triggers, understand nicotine withdrawals as well as build the motivation, skills and confidence to quit and stay quit!

There are multiple ways to get in touch with Quitline including by phone 13 7848, the online Request a callback form, WhatsApp and more:

9. Check out the My QuitBuddy app

My QuitBuddy is an app that helps you get, and stay, smoke-free and vape-free. It provides helpful tips to overcome cravings and tracking systems to chart your progress. My QuitBuddy gives you the facts you need to understand the impacts smoking and vaping have on your health.

Please note, this information is for general use only.  Please consult your health professional for further advice.

If you would like to provide feedback, please contact quit@quit.org.au

Last updated May 2024