Want to know how to quit vaping? You are not alone, and you can do it. The hard part is not the first day. It is the cravings, the mood swings and the moments when your hand just reaches for the vape.
This guide shows how to quit vaping in 5 simple steps, based on advice from the CDC, the WHO and the US Surgeon General. Each step links to a deeper guide when you need more help.
Key takeaways
- Symptoms are most likely in the first few weeks, and they are temporary (WHO).
- A craving usually starts to fade within a few minutes (CDC).
- Medicine and counselling together give adults who smoke the best chance of quitting for good (CDC).
Fill in your quit day, reasons and support person on one page.Download the PDF
How to quit vaping: the short answer
Here’s how to quit vaping: make a quit plan, learn what withdrawal feels like, ride out cravings, get support, and start again if you slip. The CDC says quitting vaping is likely similar to quitting smoking. Medicine and counselling together give adults who smoke the best chance of quitting for good.
See what quitting vaping puts back in your pocket.
Why quitting vaping feels so hard
The CDC says nicotine is highly addictive and is the main addictive substance in e-cigarettes. Your brain gets used to it. When you stop, you can feel off until it adjusts.
Habit plays a part too. Coffee, driving, scrolling and stress can all trigger an urge. That is why a plan beats willpower on its own.
Step 1: Make a quit plan
The CDC says to make a quit plan. Keep it simple:
- Pick a quit day and write it down.
- Write your reasons. Your own words work best.
- Throw out every vape, pod and charger.
- Tell one person who will back you up.
Step 2: Know what to expect
The WHO says you will likely have withdrawal symptoms in the first few weeks, and that they are temporary. The CDC lists 7 common ones: cravings, feeling grouchy, feeling jumpy, trouble focusing, trouble sleeping, feeling hungry, and feeling low or anxious.
Want the full list and tips for each one? Read our guide to vaping withdrawal symptoms. Coughing is not on the CDC list, so we cover it on its own in cough after quitting vaping.
Step 3: Ride out the cravings
A craving feels huge, but it is short. The CDC says that for most people the urge starts to fade after a few minutes. It also says you never have to give in, and the craving will always pass.
- Take slow breaths: in for 4, hold for 2, out for 6.
- Sip warm water or move your body for a few minutes.
- Keep your hands busy with a toothpick, a straw or a stress ball.
- Remind yourself why you are quitting.
We list 12 more ideas in nicotine cravings after quitting vaping.
Step 4: Get support
You don’t have to do this alone, and asking for help is not weakness. The CDC says free quit coaches are available at 1-800-QUIT-NOW in the US. It also lists text message programs and says that medicine and counselling together give adults who smoke the best chance of quitting for good. Ask a doctor or pharmacist what suits you. Outside the US, search for your country’s free quitline.
Step 5: If you slip, start again
A slip does not erase your progress. Think about what set it off, decide what you will do next time, and begin again the same day. Each time you use your plan, it gets a little easier.
Mistakes that can trip you up
- Using vapes and cigarettes together. The CDC says using both may mean more exposure to toxins and worse breathing outcomes than using either alone.
- Stopping at “less”. The CDC says quitting all tobacco products is the best way to protect your health. If you started vaping to quit smoking, it says to make a plan to quit vaping too.
- Going it alone. A quit coach, a friend or a doctor makes the hard days easier.
- Keeping a spare vape “just in case”. Out of sight is much easier than out of reach.
If you are a teen or young adult
The CDC says nicotine can harm brain development, which continues until about age 25, and that young people can show signs of addiction quickly. The CDC lists a text program just for teens, called SmokefreeTXT for Teens. Talking to a parent, school nurse or doctor you trust is a good first step.
What you gain when you quit
Most of the research is about quitting smoking, so treat these as a guide, not a promise for vaping. The CDC says quitting smoking reduces respiratory symptoms such as cough, sputum and wheezing, and that coughing and shortness of breath decrease within 1 to 12 months. The US Surgeon General found that lung function improves by about 5 percent within a few months in people without COPD.
Common worries after you quit
| Worry | What the sources say | Read more |
|---|---|---|
| Will I gain weight? | The Surgeon General’s 1990 report found an average gain of about 5 pounds after quitting smoking, and called it a minimal health risk. | Does vaping have calories? |
| Why am I coughing? | The WHO lists coughing among symptoms after quitting and says they are temporary. | Cough after quitting vaping |
| How bad are cravings? | The CDC says a craving will always pass. | Nicotine cravings |
| What is normal? | The WHO says symptoms are most likely in the first few weeks. | Vaping withdrawal symptoms |
How to quit vaping: cold turkey or cut down?
The CDC does not say which method is better. What it does say is to make a quit plan and to consider medicine and counselling. The WHO adds that brief advice from health workers, quit lines and mobile cessation services are proven ways to quit. If you are pregnant, under 18, or take other medicine, talk to a doctor before you choose.
A tool for the hard moments
If you want help with how to quit vaping on the hard days, I built QuitAce, an Android app for people who want to quit vaping. It has a one-tap SOS breathing screen for cravings, a place for your own reason, a game to keep your hands busy and a counter for your days and money saved.
Frequently asked questions
How do I quit vaping?
Make a quit plan, know what withdrawal feels like, ride out cravings, get support, and start again if you slip. The CDC says medication and counselling together give adults who smoke the best chance of quitting for good.
Is it safe to quit vaping cold turkey?
The CDC does not say that quitting all at once is better or worse than cutting down. It does say to make a quit plan. If you are pregnant, take medicine or have a health condition, talk to a doctor first.
How long does vaping withdrawal last?
The WHO says symptoms are most likely in the first few weeks and are temporary. There is no exact day-by-day timeline in these sources. A single craving usually starts to fade within a few minutes (CDC).
Can your lungs fully recover after vaping?
The sources I checked do not give a vaping-specific answer. In people who quit smoking, the Surgeon General found lung function improves by about 5 percent within a few months, and the CDC says coughing and shortness of breath decrease within 1 to 12 months.
What can I do instead of vaping?
Breathe slowly, sip warm water, go for a walk, or keep your hands busy. The CDC lists toothpicks, straws and stress balls as safe swaps. Free quit coaching is available at 1-800-QUIT-NOW in the US.
The bottom line
Knowing how to quit vaping is mostly about having a plan for the hard moments. Make a quit plan, expect symptoms for the first few weeks, ride out each craving, ask for support, and start again if you slip. You can do this.
If you’re pregnant, have a health condition or take medicine, talk to a doctor about how to quit vaping safely.
Related reading
- Nicotine cravings: how long they last and how to stop them
- Vaping withdrawal symptoms: 7 signs and what helps
- Cough after quitting vaping: 5 facts and what helps
- Does vaping have calories? 7 facts, 1 honest estimate
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