How to quit vaping

People often transition to vaping when they want to quit smoking cigarettes, but what if you’re ready to quit vaping? Here’s our help to do it. 

Phasing out smoking and transitioning to vaping is a really positive step. Vaping is thought to be much less harmful than cigarettes, with research showing that it’s up to 95% less harmful than a cigarette, so it’s a great way to quit cigarettes in favour of something that’s thought to be better for you.  

But e-cigarettes can have downfalls too, and many people wish to quit vaping when they realise their vape has replaced smoking. If you’re not sure how to stop, here’s a few tips that might help. 

Reduce the nicotine percentage 

Whatever percentage you’re currently using, gradually reduce it over the course of several weeks. This will reduce your dependency on nicotine slowly so that nicotine withdrawal is easier to manage, and your cravings should be lessened too. 

Be disciplined 

Set yourself a limit on how often you use your e-cigarette and set yourself the same rules you’d have with a real cigarette. That means not using it inside, in the car or in public spaces.  

If you find you’re holding it all the time, manage this by putting it down and only allow yourself to pick it up and use it at set intervals, e.g. every 5 minutes. Then try extending this to every 10 minutes, then 15 minutes and so on. Whatever your frequency of use, trying this same method can be incredibly helpful. 

Try nicotine replacement therapy 

This could help with reducing how often you use your e-cigarette, and will help to prevent nicotine withdrawal symptoms. Gum or lozenges can help and are readily available in pharmacies and supermarkets.  

There are many different types of nicotine replacement therapy, but it’s recommended that you don’t use an inhalator as there’s a risk it will fill the place of your e-cigarette. 

Replace your e-cigarette 

Aside from an inhalator, replacing your e-cigarette with something can be beneficial. When you quit smoking, you replaced your cigarette with a vape, so it makes sense that it might help to find something to replace it with.  

Some people find that doing something with their hands helps to replace the feeling of using an e-cigarette. Hold something like a pencil, a stress ball or fidget toy, or take up a hobby that uses your hands, like knitting or crocheting, doodling or reading. 

Set a quit date 

As with quitting cigarettes, it can help to set a quit date for when you’re going to stop vaping. This will give you a clear distinction between your time as a vaper and then as a non-vaper. It’ll also give you something to work towards, and will give you a powerful feeling of control. 


If you’re looking for support to help you quit, Thriving Nottingham’s free quit smoking programme can help. Take the first step towards a smoke-free life today.