How to quit vaping and stay vape-free

Take back control and plan your path to a healthier you

being strong

Steps to start your quit journey

You might have mixed feelings about vaping. Maybe you like the flavours, but not the trouble it’s causing to your health, studies, work or relationships. This is totally normal. If you’re thinking of making changes to your vaping, start by writing out the things you like and don’t like about it. Then write down the reasons you might want to change.

If you’re ready to quit, like anything in life, it’s important to make a plan. Whether it’s your first time quitting or you’ve tried many times, here are some steps to help you get ready.

Step 1

Get ready 📅

Tips to quit with your best foot forward: 
Pick a date
Set up your environment
Get your team ready
Hang out with people who don't vape
Step 2

Know your why 🤔

Knowing your reasons can help you stay motivated, especially when you get cravings. When you’re tempted to take a hit → remember why you started this journey.

Swipe for some reasons to quit vaping:
Step 3

Work out your triggers 🚩

Check out these common triggers and tips on how to manage them:

🧠 Habits & physical triggers

A big reason why it can be so tricky to quit vapes is because it becomes so closely linked with your habits and everyday activities that you forget how to go about your day without it.

👥 Social triggers

A common trigger to vape is when hanging out with friends who vape.

❤️ Emotional triggers

Your emotions, especially negative ones, can trigger cravings. This is because your body wants to experience the quick dopamine (‘feel good’) kick that nicotine gives when it gets to your brain. Figuring out what emotions trigger you + how you’ll deal with them = resisting the urge to vape.

Chat to your doctor or a health professional (e.g., counsellor or nurse through your school or workplace) and let them know if you haven’t been feeling like yourself lately. They can help, and hook you up with other support services.

Step 4

Fight cravings 🥊

Cravings = nicotine leaving your body. They usually last a few minutes and fade away. The longer you quit vapes → the weaker the craving.

Swipe for craving busters:
Step 5

Reward yourself 🏆

Staying off vapes for even one day is an achievement. Remember to treat yourself when you reach your vape-free milestones. Think about what you’ll do when you get to 1 day, 1 week and 1 month of being vape-free. If you buy your own vapes, think about how much extra money you’ll be saving too!

Here are some ideas:
3 people playing arcade machines
Step 6

More support tools  🛠

Chat to the experts

A character holding a mobile phone

Chat to those who matter most

getting support from others

🗣️ Share your plans to quit with a trusted friend or mentor (e.g., coach, counsellor, or close family member) and reach out for support.

💕 Talk to your loved ones about your decision to quit.

They can support you by:

  • Reminding you why you want to quit.
  • Distracting you when you have cravings or helping you find the best craving busters.
  • Booking or attending appointments with you.
  • Celebrating your vape-free milestones.
Don’t be too hard on yourself if you vape again.

Quitting vapes can be a journey and you may stumble or go back to vaping – this doesn’t mean you’ve failed. Many vapes have high levels of nicotine which can make stopping challenging. Next time you’ll know what worked and what didn’t. Keep trying!

You’re not on your own

Chat to someone now

The Quitline has trained counsellors who can help you work through your triggers, provide tips to fight cravings, and fine tune a quit plan to suit you.