To quit vaping effectively, consider the following evidence-based strategies:
Gradual Reduction Approach
- Lower nicotine strength : Gradually reduce the nicotine content in your e-liquid to help your body adjust slowly
- Increase time between vaping : Extend intervals between vaping sessions to reduce cravings over time
- Create vape-free zones : Designate certain places or times where you don’t vape, gradually expanding these areas
- Set daily limits : Limit the amount of e-liquid or number of refills per day to reduce consumption progressively
Cold Turkey and Nicotine Replacement
- You can also quit vaping abruptly ("cold turkey") and manage withdrawal symptoms with nicotine replacement therapies (NRT), such as nicotine patches or Nicorette® QuickMist, which provide quick relief from cravings
- Consult a healthcare professional for advice on suitable NRT products or quitting medications
Behavioral Strategies
- Identify triggers : Recognize situations, people, or feelings that prompt vaping and plan how to avoid or cope with them
- Replace habits : Find alternatives to occupy your hands and mouth, like using stress balls, chewing gum, toothpicks, or drinking water
- Change routines : Modify habits linked to vaping, such as drinking coffee or socializing, to reduce associations with vaping
- Stay busy and distracted : Engage in activities like walking, puzzles, or chatting with friends to manage cravings
Support and Motivation
- Get support : Inform friends and family about your quit attempt and ask for their encouragement
- Quit buddy : Partner with someone else who wants to quit to support each other
- Celebrate milestones : Reward yourself for progress to maintain motivation
- Use helplines and resources : Contact services like Quitline (13 78 48 in Australia) or access online support for guidance and encouragement
Managing Relapse
- Understand that relapse is common; if you slip, refocus and try quitting again without self-judgment
- If you were vaping to quit smoking, returning to vaping is preferable to smoking cigarettes
Mental Health Considerations
- Address stress or anxiety related to quitting by using support tools and techniques for mental well-being
In summary, quitting vaping involves a combination of reducing nicotine intake, changing behaviors, seeking support, and managing withdrawal symptoms. Tailor the approach to your needs and consider professional help if needed
