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.1 Vapes contain many of the same chemicals found in cigarette smoke, like chromium, formaldehyde, lead, and nickel.2 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.
It’s never too late to stop vaping, and the benefits can show up sooner than you’d think!
Whether you’ve been vaping for a few months or a few years, it’s never too late to stop, and the health benefits of quitting 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!
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.
Discover 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.
What’s Setting You Off?
For one week, don’t try to change anything—just observe your patterns. Find a way to record your findings as soon as they happen. Maybe create a new note on your phone, send yourself a text message, or record a voice memo.
Every time you feel the need to reach for your vape, pause and think about two things:
- What are you feeling RIGHT NOW: Anxious? Bored? Lonely? Excited? Use as many words as you need—lots of feelings can be happening at once.
- What’s happening around you: Are you alone? With friends? At school/work? Get as detailed as possible.
At the end of the week, look back at what you captured and look for patterns. Do you vape when you’re nervous? Alone? Under pressure at school? These are your triggers. Once you discover them, you can change the way you deal with them.
Tip: Use something that has a time/day stamp, like a text message or voice memo. This can help you see how certain times or days influence you.
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. If you’re having a hard time finding someone in your immediate circle who can offer support, try texting with a “quit coach” trained to help young people quit vaping.
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
Sources
1. Office of the Surgeon General. (2014). Health consequences of smoking: 50 years of progress [Report]. U.S. Department of Health and Human Services, Centers for Disease Control and Prevention, National Center for Chronic Disease Prevention and Health Promotion, Office on Smoking and Health. https://www.ncbi.nlm.nih.gov/books/NBK179276/pdf/Bookshelf_NBK179276.pdf
2. American Lung Association. (2025). What’s in an e-cigarette? American Lung Association. https://www.lung.org/quit-smoking/e-cigarettes-vaping/whats-in-an-e-cig…