Take back control and plan your path to a healthier you
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.
If you’re also smoking, it’s best to quit both or stop smoking first. Contact Quitline or your doctor to find out how to quit smoking.
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.
When you get a craving, usually there’s a specific reason or ‘trigger’ making you feel you need a hit. Knowing your triggers = managing your cravings ✔
Triggers can come from your habits, emotions, social connections or the physical addiction to nicotine.
What to expect 👀
Most vapes contain nicotine, so it’s common to experience nicotine withdrawal when you quit vaping. These symptoms will fade over time, but it helps to follow the “not a puff” rule. Just a single puff reminds your mind and body of what you’ve missed and can make your withdrawal symptoms worse. So once you’ve decided to quit, staying completely off vapes will help you stay on track.
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.
A common trigger to vape is when hanging out with friends who vape.
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.
Cravings = nicotine leaving your body. They usually last a few minutes and fade away. The longer you quit vapes → the weaker the craving.
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!
📅 Book an appointment with your doctor
Tell them if you are struggling with nicotine withdrawal symptoms that aren’t getting better. They can help you manage your symptoms and link you with other support services.
📱Call the Quitline (13 7848). Their trained Quitline counsellors can:
If talking on the phone is not your thing, you can also send them a message on Messenger, or Webchat 💬.
🗣️ 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:
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!
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.
