How to Quit Vaping Once You’ve Quit Smoking

When you quit smoking, vaping is one of the most effective ways to wave goodbye to cigarettes for good.

It replicates the hand-to-mouth action and reduces nicotine withdrawal symptoms. Plus, Public Health England states that vaping is 95% less-harmful than smoking, because it contains fewer harmful chemicals and hasn't been conclusively linked to lung cancer.

For this reason, many smoking cessation services offer e-cigarettes to help people quit smoking.

However, if you're now ready to take the plunge and stop vaping, a structured step-down plan is the best way to go. While some people decide to go cold turkey, your best chance of success is to gradually reduce your nicotine intake.

In this post, we'll explore our top tips for leading a smoke and vape-free life.

Does quitting vaping feel different to smoking?

While traditional forms of nicotine replacement therapy (NRT) offer some benefits, studies show that vaping is one of the most effective ways to quit smoking and stay away from cigarettes (NIH).

However, quitting smoking can feel different to vaping, because:

• It's More Accessible: Many people don't like the smell of smoke in their homes, so they'll need to go outside. Vaping is more accessible for indoor usage.

• Nicotine Is Addictive: While nicotine isn't an inherently dangerous substance, it's still addictive, and you'll go through withdrawal symptoms when you quit.

• Repetition: Cigarettes burn down, with an average smoking session lasting for 5-10 minutes. However, vaping can be more repetitive.

• Flavour: Smoking cigarettes isn't a pleasant experience, with the tar and carbon monoxide, but vapes come in a range of flavours, which can make it more challenging to quit.

Important steps to take when quitting e-cigarettes

When you decide to quit vaping, it's essential to consider why you want to quit. You might want to eliminate nicotine dependence, save money, or set a positive example for your children.

Whatever your reasons, use them to set clear goals you can stick to. For example, your goal could be to quit vaping for over six months or reduce your nicotine intake.

1: Figure out your vaping patterns

Knowing your vaping patterns is key to quitting successfully. The most important things to look at include:

• When you vape most.

• Any triggers that lead you to vape more frequently

• If you vape more at home, while socialising, or in the car.

• How often you vape without noticing.

• The nicotine strengths you use.

• How many bottles of e-liquid or pre-filled pods you use per week.

Once you have this information, you'll know when you typically vape and can pinpoint areas to cut down.

2: Switch to refillable vape kits

Buying a new vape kit when you're planning on quitting might seem counterintuitive, but it's one of the best ways to ensure that you're successful. While pods are highly convenient, most pre-filled options come in higher nicotine strengths, which can make it harder to quit.

When you choose a refillable vape pen or pod kit, you can customise the nicotine strength to your needs, which makes it easier to reduce your intake.

3: Reduce your nicotine intake

Nicotine vaping is addictive, and cutting down means that you'll need to manage cravings and go through some withdrawal symptoms. However, instead of massively reducing your intake all at once, gradually reduce the nicotine strength.

If you vape 18-20mg e-liquids, you should start by moving onto a 16mg vape juice, then an 11mg e-liquid and so on.

Light to medium vapers should follow the same pattern, just at lower nicotine levels. Over time, you can switch to a 1mg vape juice, which is ideal for satisfying minor cravings.

How long should I stay at each level?

There's no right or wrong answer here, as it depends on what you feel comfortable with. While some people stay at each level for two weeks, others may find that decreasing their intake every month is more realistic.

Think about your stress levels, any pressures at work, and your experience with quitting smoking.

4: Set no vaping zones

Treat vaping the same as you would traditional cigarettes. For example, if you never smoked in your home or car, make those no-vaping zones, which can help you quit. When you set boundaries, it's easier to stick to them.

Vapes are electronic devices that require charging, so if you let the vape run low while you're out and about, it can make you more mindful of how much you're using it.

5: Know the difference between actual nicotine withdrawal symptoms and missing a habit

There's a noticeable difference between physical nicotine cravings and missing a habit. For example, nicotine cravings can make you feel irritable, anxious, and have trouble concentrating.

Other symptoms include increased appetite, which can cause weight gain. Habit cravings are different: although you might have mood swings and feel irritable, it's because you're missing the feeling of keeping your hands and mouth busy.

Some people find that using chewing gum, having a hot drink, or buying some fidget tools helps to reduce their cravings.

6: Use nicotine-free e-liquids

Gradually decreasing your e-liquid intake will begin to ease withdrawal symptoms, but some people still find that they miss the flavour of e-liquids. If your main goal was to kick your nicotine habit, 0mg vape juices can still help you enjoy the vaping experience.

Some people lose interest in vaping when they don't have nicotine withdrawal symptoms anymore, while others stick with nicotine-free e-liquid for the habit and flavour.

7: Be realistic

How many times did you visit your local stop smoking service before you successfully quit smoking? You might find that it takes a few tries to cut down your nicotine intake or stop vaping, but by setting small goals and following a set plan, it's much easier.

If you do have a relapse, think about what caused it. You may have been under some stress or missed the hand-to-mouth action. Either way, relapses are an opportunity to review your progress and make positive changes.

The bottom line

Quitting vaping might seem like a huge challenge, but by implementing healthy coping mechanisms and gradually cutting down your nicotine usage, you can reduce cravings and curb withdrawal symptoms.

88Vape offers a range of refillable vape kits and low-strength e-liquids that support your journey. We also have a team of dedicated experts ready to provide advice. Please contact us today if you want to reduce your reliance on nicotine.