Escape the Vape: How to Quit Vaping

Whether you're a seasoned vaper or someone who picked up the habit recently, the struggle to quit can feel overwhelming. The nicotine in vapes is addictive, so giving up can be a challenge. However, free support is available to help you—from organizations like LEAF to apps, coaching, patches, and support groups. Whether you’re driven by concerns about your health, the financial cost, or simply a desire to regain control, this guide, based on the government’s smokefree.gov program, will provide the tools, strategies, and support you need to quit vaping for good.

Top Tips to Quit Vaping

1. Identify Your Motivation

Understanding why you want to quit vaping is crucial for staying motivated. Consider how vaping affects your health, relationships, and finances. Ask yourself: Is vaping affecting my health? Is vaping controlling my life? How does it interfere with my responsibilities and well-being? Is vaping the best way I could be spending my money? Reflecting on these questions can reveal the impact of vaping on your life. Make a list of reasons to quit and keep it visible to remind yourself of your goals.

2. Choose Your Quit Date

Choosing a quit date is the first step toward quitting vaping. Give yourself enough time to prepare but avoid setting the date too far off, as it may reduce your motivation. Select a date within a week or two and avoid times of high stress. Mark your calendar and plan for how you’ll navigate your first day without vaping.

3. Prepare for Challenges

The initial weeks of quitting are often the toughest. Identify triggers that make you want to vape and develop strategies to handle cravings and withdrawal symptoms. Plan how to avoid or manage situations where others are vaping. Remind yourself that these feelings will pass. Be ready to use the resources listed below, e.g., free coaching, patches, apps, and texting support, to help you.

4. Build a Support Network

A supportive network can make quitting easier. Surround yourself with friends, family, or coworkers who encourage you. Be clear about the type of support you need and express gratitude for their help. You may also want to meet online or in person with a healthcare provider for professional help.

5. Go for It!

By preparing yourself mentally and practically, you’ll increase your chances of quitting vaping for good. Remember, each step you take brings you closer to a healthier, vape-free life.

Resources for quitting

https://leafinc.org/

Contact LEAF at (607) 432-0090 for further information and support on vaping.

https://www.nysmokefree.com/QuittingSmoking/Vaping

Residents of NY State can access a range of help, including free nicotine patches and coaching.

https://smokefree.gov/quit-vaping-resources

The government’s Quit Vaping Program offers personalized quit plans, expert advice, and interactive tools to track progress, including the free quitSTART app.

https://truthinitiative.org/exprogram 

This free text messaging program provides support for anyone aged 13-24 looking to quit vaping—their research shows involvement can increase the odds of quitting by 40%. The program offers daily motivation, tips, and support directly to your phone—text "DITCHVAPE" to 88709 to sign up.

https://digitalmedia.hhs.gov/tobacco/educator_hub

A government education site that provides facts and resources for educators, students, and parents.

https://www.nicotine-anonymous.org/

Nicotine Anonymous follows a similar 12-step approach as Alcoholics Anonymous. They welcome anyone with a desire to quit, even if they still vape.

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