How to Quit Vaping

The practice of smoking tobacco stretches as far back as 5000 BC, three times as old as the English language as we know it.

As research on the dangers of smoking tobacco remains steady, the newer trend of vaping has been quietly rising over the past two decades. 2024 research from The Lancet proposes that a million people use e-cigarettes despite never regularly smoking tobacco, a sign of how vaping has developed into a modern addiction in its own right.

How vaping shifts the “smoking norms”

Most children who grew up with parents who smoked were given warnings not to follow in their footsteps. There was an underlying genuine concern in the minds of parents who want to see their children live a long and healthy life, free from smoking.

Research shows that 90% of adult daily smokers started before 18, and most parents understood the hypocrisy in warning their children not to do something they did. They felt a genuine sense of heartbreak if they caught their child smoking.

Yet even with genuine, heartfelt concern, many parents were unable to overcome their own smoking addiction to set a tobacco-free example at home.

Now, vaping has shifted the landscape. Research from Johns Hopkins shows that e-cigarettes and vapes carry the same, if not greater, power of addiction than regular cigarettes. Vaping addiction is developing as the distasteful smell of cigarettes gives way to citrus and cream aromas. A vape can be inhaled once, remain discreet, and be slipped back into your pocket. Nothing is set alight, making it easier to hide and harder for parents, teachers, or peers to detect.

So the question is no longer just about avoiding cigarettes. The challenge today is recognising how vaping has normalised nicotine use in unprecedented ways, and how the historic drivers of tobacco addiction still operate inside this modern, electronic version of a cigarette.

What makes quitting vaping so difficult?

There are a myriad of factors that make quitting vaping feel almost impossible. More than a reactive process of just stopping the habit, quitting vaping often needs proactive steps, as addiction is driven both by chemistry and behaviours.

These are some of the largest barriers to quitting vaping:

• Nicotine’s powerful grip: Nicotine, the substance found in e-cigarette liquids, is one of the most addictive substances we know of, with some researchers suggesting its potency for addiction is as high as cocaine and heroin. Specifically to vaping, more people may be led to nicotine dependence than through cigarettes, due to higher exposure from frequent and discreet use.
• Physical and psychological dependence: Quitting nicotine is well understood to cause a range of symptoms, including irritability, restlessness, anxiety, poor concentration, insomnia and deep cravings. These can start within hours and last for weeks on end.
• Habits and environment: Much like smoking, vaping can be seen as more than just a physical habit. Many people wrap it into certain moments in the day, or in routines or comforting rituals, like post-meal smoking or smoking “socially” with friends. Breaking free from conditioned behaviours means both awareness and strategy are needed, as habits become a subconscious process.

Practical strategies to quit nicotine and stop vaping

It is undoubtedly true that quitting vaping or smoking will be easier when you plan in advance. Nicotine addiction is notoriously difficult to escape from, so here are some practical steps to strengthen your ability to stop vaping:

Tapering off or gradual reduction vs. cold turkey

There is much to be said for the power of slowly reducing your nicotine intake, rather than abrupt cessation. There is some conflicting data as to which is more likely to lead to lasting abstinence. Research from the British Heart Foundation on 700 participants suggests quitting abruptly was better than cutting down. Conversely, further studies show that gradual smoking cessation with varenicline therapy produced higher continuous abstinence rates.

These bodies of research are for standard cigarettes, which usually hold an average of 10-12 mg of nicotine per cigarette. For some people who wish to taper off, it may be easier to simply reduce the amount of nicotine inside the vape, working towards cessation.

In addition, there are some nicotine replacement therapies (NRT) such as patches, gum, or lozenges available. Placebo-controlled studies highlighted that nicotine lozenges (which contain around 2 mg of nicotine) generated a significant reduction in cravings in the first 6 weeks of quitting. Nicotine replacement therapies can support either method, helping you gradually reduce dependence until you’re able to quit nicotine entirely.

The key is finding which method works for you and honestly reflecting on how the journey away from smoking develops.

Where can I find help for vaping addiction?

Nicotine addiction, whether in the form of vaping or smoking, can feel impossible to break. Many people try to quit on their own but struggle with intense cravings, withdrawal symptoms, or the habits tied to vaping. The good news is that help is available. Contact your local GP for more information on how to cut the habit indefinitely.