Changing habits is difficult at the best of times, let alone when you are trying to stop using an addictive substance. Here, we have gathered some tips to help you quit vaping.

Vaping has become a popular way to consume nicotine, the addictive chemical that is in tobacco. Vaping does not expose users to the same toxins and cancer-causing chemicals as smoking tobacco does, but that does not mean vaping is harmless.

Vaping can also cause negative health effects and expose those who vape to substances harmful to the human body. The long-term health effects of vaping are unknown. Find out more about the health effects of vaping.

How to deal with vape cravings

If you quit vaping, you may experience nicotine withdrawal. Side effects of withdrawal from nicotine can include:

• Feeling grumpy or irritable
• Headaches
• Feeling restless
• Cravings 
• Loss of concentration
• Trouble sleeping
• Increased hunger
• Feeling sad or depressed

These symptoms can make staying away from vaping difficult. However, there are ways to cope with these symptoms.

It may be a good idea to avoid settings you associate with vaping, such as smoking areas. If your friends are going outside to vape or smoke on a night out, ask someone to stay indoors with you so you have company while avoiding the smoking area.

When nicotine cravings hit, some people find eating crunchy foods like apples, carrot sticks or pickles, or sucking on a lollipop, can help. These food items can keep your mouth and hands occupied, like vaping may have in the past. You can achieve a similar effect by drinking a cold glass of water or fruit juice, or by chewing gum.

You can also deal with cravings by using the ‘4 Ds’:

• Distract yourself by focusing on something else
• Delay doing anything about the craving until it passes
• Take 20 deep breaths
• Drink a cold glass of water or fruit juice

Support for if you want to quit vaping

If you are finding it hard to quit vaping or reduce how much you vape, on your own, you can speak to your GP or pharmacist. 

Using Nicotine Replacement Therapy (NRT) such as patches, inhalers or gum, may be helpful. NRT has not been developed or tested as a tool for quitting vaping. However, they may also be useful to people who want to stop vaping. If you are thinking of using NRT to help stop vaping, speak to your GP who may prescribe certain medicines to deal with nicotine withdrawal.

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