Let’s cut to the chase — vaping is everywhere. You see it on social media, between classes, or when hanging out with friends. While it might seem like no big deal, the truth is, vaping isn’t harmless. While cigarettes are the deadliest form of tobacco, no tobacco product is safe. Vapes can contain some of the same nasty chemicals found in cigarette smoke, like chromium, formaldehyde, lead, and nickel. These chemicals can seriously harm your lungs and overall health. Not to mention, vaping also poses a unique threat to the environment because of the difficulty in breaking down its components.
Whether you’ve been vaping for a few months or a few years, it’s never too late to stop, and the benefits can show up sooner than you’d think! If you’re thinking about quitting, you’re making a smart move for your future self — and we’ve got some tips to help you do it!
What Happens to Your Body When You Quit Vaping?
Before we dive into how to quit vaping, let’s explore the health benefits — because some kick in after just one day of quitting! Knowing the positive changes your body experiences right away can keep you motivated and show you just how worth it this journey is.
Day 1 Your heart and lungs start to recover.
In just a single day of not vaping your body gets to work. Your blood pressure drops and your heart rate returns to a healthier level, lowering your risk of a heart attack immediately. On top of that, your lungs start to clear out some of the chemicals they’ve been exposed to. You may not feel it right away, but your body is making moves to repair the damage.
Day 2 Your taste and smell begin to improve.
Has food not tasted as good lately? Vaping can blunt your senses, but after just 48 hours without a puff, you may begin to notice your ability to taste and smell improve.
Day 3 Nicotine is out of your body.
If you haven’t experienced nicotine withdrawals yet, you may experience them on day 3. They can come in the form of headaches, sweating, cramping, and strong cravings. While day 3 can feel tough, remember that your body is healing and these symptoms are temporary.
Day 30 Energy and breathing start to improve.
By day 30 you’ve made it through arguably the toughest part of quitting and your body starts to reward you with some noticeable benefits. You’ll also probably notice a big boost in your energy, thanks to your body getting more oxygen and likely better sleep.
Tips for Quitting Vaping
Understand why you’re quitting
Whether you’re quitting to feel better physically and mentally, save money, or make your parents proud, having a solid reason for quitting can keep you going when it gets tough. Spend some time really thinking about your “why.” You might try journaling, creating a vision board, or talking it through with friends. Keeping your “why” front and center will help you stay motivated when the cravings hit.
Set a date
If you’re wondering, “When should I actually quit? Today? Tomorrow?” — setting a date can really help. Try setting a date no more than a week or two from when you decide you want to quit. If you set it too far in the future, who knows what might get in the way. A short window gives you time to prepare, focus on your reasons for quitting, and line up support without letting it drag out.
Learn your triggers
Certain people, places, feelings, and situations can trigger cravings to want to vape. As you get ready to quit, take some time to figure out what those triggers might be. You probably already know a few, while others might catch you off guard as you go through the process. Identifying them early on can help you avoid these triggers in the first few days, setting yourself up for success right from the start. If some triggers are unavoidable, simply being aware of them can help.
Prepare for the urge to vape
Cravings and symptoms of withdrawal like headaches, sweating, and cramping can happen. But, with a strong game plan in place, you can be prepared. Try distracting yourself when cravings come up — go for a walk, listen to music, or text a friend for support. Keep healthy snacks or gum on hand to give your hands and mouth something to do. If you’re feeling stressed, practice deep breathing or try a quick meditation. It’s also super helpful to tap into your support network, whether it’s friends, family, or even a quit-vaping app.
Dealing with Unsupportive Friends When Quitting Vaping
Quitting vaping can be tough, especially if your friends don’t get it. If certain friends are unsupportive, consider distancing yourself while you focus on your goals. Recommit to your reasons for quitting and ask those around you to respect your choice by not offering you a vape or vaping near you. Try to focus on surrounding yourself with positive people who encourage your journey!
Resources and Support
Quitting vaping may not be easy, and setbacks may happen. If you slip, don’t be too hard on yourself — it’s part of the process for many people. The important thing is to keep going and remind yourself why you started this journey in the first place. The resources below are available to you during your journey to being vape-free.
- Call or chat with an expert. Get free, personalized support from a tobacco cessation expert by calling 1-800-QUIT-NOW or chat with an expert online using the National Cancer Institute’s LiveHelp service.
- This Is Quitting. A free text-based support program by Truth Initiative designed specifically for teens and young adults. Text “DITCHVAPE” to 88709 to get daily tips, motivation, and encouragement.
- My Life, My Quit: A confidential texting and coaching platform for teens. You can text “START MY QUIT” to 36072 or visit mylifemyquit.com to connect with a quit coach trained to help young people quit vaping.
- Crisis Text Line: If you’re feeling overwhelmed, text “HELLO” to 741741 to connect with a trained counselor for free, confidential support.
- How to Quit Vaping
- Your First Day Without Vaping
- Deal with Vape Cravings