How to quit vaping

To quit vaping:

check if you are ready to quit
make a plan to deal with your vaping triggers
commit to quitting
get support or medicines if you need them

We are still learning about the best way to quit vaping. But this advice is based on techniques that helped many people quit smoking and make other healthy changes.

Check if you're ready to quit

The first step in quitting vaping is wanting to quit.

Think about:

your reasons for quitting
what you like and dislike about vaping
the positive and negative effects of quitting for you

Write down your reasons and put them somewhere you see every day. For example, on your fridge or as the screensaver of your phone.

This can help to keep you motivated when you quit.

Examples of reasons to quit vaping

Everyone has different reasons to quit.

Some common reasons people want to quit vaping include:

for my health
for my mental health
for my future
for someone else
to set a good example
for the environment
to get free of nicotine cravings
to prove I can do it
to feel better about myself
to save money
to protect my brain and improve my concentration
to sleep better
to improve or protect my looks
to improve my fertility

Make a plan to deal with triggers

Get to know your vaping triggers and plan ways to avoid them.

Keep a vaping diary for 2 weeks. This can help you see patterns of when you vape.

Common triggers and ways to avoid them

A trigger is something that makes you want to vape. It can be a situation, a feeling, a routine activity or a nicotine craving.

After you deal with a difficult situation a few times, you’ll become more confident.

Situations

I vape when I:

am with other people who vape
am at social events
have a drink
drive
want to avoid eating
am on the phone
cannot sleep

To avoid vaping in these situations, I could:

make rules around vaping at home
tell other people how it would help if they did not vape around me
avoid smoking areas and ask someone to stay with me if other people go out to smoke or vape
avoid alcohol in the first few weeks of quitting
keep mints or nuts in my car to distract from cravings
prepare healthy snacks such as carrot sticks or fruit
chew sugarless gum
create a relaxing bedtime routine

Emotions

I vape when I feel:

stressed
nervous
bored
angry
down or sad

To avoid vaping when I feel these emotions, I could:

find healthy ways to cope - tips and self-help for stress
try to change any negative thoughts into more helpful ones
listen to calming music or any music I enjoy
try deep breathing or other exercises to manage stress
do something that makes me feel good
give someone a call
learn about the link between nicotine and mental health

Routine activities

I vape:

after a meal
after work
on my break
just before bed

To avoid vaping during these activities, I could:

brush my teeth after meals
go for a short walk until the craving passes
listen to a podcast or read a book
do some gentle stretches

Nicotine cravings and withdrawal symptoms

I vape when I:

have a craving - all I can think about is vaping
feel irritated
feel anxious
feel restless
cannot concentrate

To avoid vaping when I get a craving, I could:

use the 4 Ds - distract myself, delay until the craving passes, do 20 deep breaths and drink a glass of water in small sips
remember that cravings are temporary - each craving only lasts a few minutes
ask others to understand and be patient
do a physical activity such as walking, jogging, dancing or swimming
make a plan for any difficult tasks
ask for help when I need it
ask my GP or pharmacist if nicotine replacement therapy (NRT) could help

Set your quit date

Having a quit date in mind can give you something to work towards. A date 2 to 4 weeks away gives you time to get ready without losing motivation.

Avoid a day when you could be much more stressed than usual. For example, if you have a big event.

Prepare to quit

Use the time before your quit date to:

keep a vaping diary and think about ways to avoid your triggers
create vape-free spaces - for example, your car or home
increase the time between vaping sessions
get advice about nicotine replacement therapy (NRT)
learn how to use any NRT you need
get rid of any vaping equipment

You could also consider reducing the nicotine strength of your vape liquid.

Understand your level of dependence

It can be hard to know your level of nicotine dependence when you vape. This is because vape liquid may contain more or less nicotine than what is written on the label.

You may have a higher dependence on nicotine if you:

vape as soon as you wake up
vape even when you are so ill that you are in bed most of the day
get withdrawal symptoms if you cannot vape for a while - for example, cravings, irritability and anxiety

If you have a higher dependence on nicotine, consider using nicotine replacement therapy (NRT).

Nicotine replacement therapy (NRT)

Nicotine replacement therapy (NRT) is a group of safe and effective medicines to help people stop smoking.

NRT may help to relieve cravings and withdrawal symptoms when you stop vaping.

There are different types and strengths of NRT. Your pharmacist or GP can help you find the right strength or combination of products for you.

You may need to try different strengths.

Choosing a treatment to stop smoking

Tips to stay quit

You are more likely to quit vaping for good if you follow these tips:

Do

commit to quit - this means not having 1 puff of your vape after your quit date
get support from family or friends
celebrate your success - every day without vaping is a win
use the 4Ds to cope with cravings - distract yourself, delay until the craving passes, do 20 deep breaths and drink a glass of water in small sips
learn from any slips up - think about what caused the slip up and what you can change
follow your GP or pharmacist's advice on NRT and use it for the length of time they recommend

Vaping and drugs

If you vape liquids that contain drugs, you can get support to stop.

Drugs and alcohol helpline

Our helpline for support, information or advice on treatment options.

Freephone: 1800 459 459 - Monday to Friday, 9.30am to 5.30pm
Email: helpline@hse.ie

Page last reviewed: 1 February 2025
Next review due: 1 February 2028

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