Quitting vaping is very hard and presents unique challenges. Here are our top 10 tips to help you get started. Feel free to contact our Quit Smoking Program if you have questions or need more help.
1. Make changes to your routine around tricky times
If you know you always vape in the same place and at the same time every day (for example, after a meal or first thing in the morning), change your routine and plan to do things differently.
2. Make your home and vehicle(s) vape-free zones
It’s very easy to graze on it all day. If vaping takes more effort, you’re less likely to keep doing it.
3. Keep busy and make a list
List distractions you can do when having cravings. For example, going for a walk or talking to a friend.
4. Incorporate rewards into your quit attempt
This can help keep you motivated to continue. For example, calculate the savings from quitting and spend that on a fun activity or outing.
5. Plan to avoid cravings and triggers
Bring short-acting nicotine replacement therapies for cravings. Avoid risky situations like being around other vapers or alcohol that can be triggers.
6. Learn how to manage your stress
Stress management is key: find what works for you. It may take time to figure it out. Examples of alternative stress management include deep breathing, meditation, journaling, self-care, exercise.
Read our 10 tips for managing stress.
7. Reduce the nicotine concentration in your vape over time until you’re nicotine free
You may need to go to another vape shop to find vapes or e-juices with lower concentrations of nicotine. Some shops may not be aware of them.
8. Be informed about your vaping
You might be surprised at how much nicotine you're vaping daily. Knowing this might help you quit. Here’s how to calculate how much nicotine you’re vaping:
- Find the concentration on your vape or e-liquid (usually 20 mg/ml)
- Find out how many millilitres there are in the pod/vape
- How long does each pod/vape last? Or how often do you need to refill it?
- Calculate: Multiply your concentration by how many millilitres are in your pod/vape, then divide by how many days it lasts
The answer is how many milligrams of nicotine you’re vaping daily.
Example calculation:
You have a vape that contains 20 mg/ml nicotine and 20 ml of liquid total, and it usually lasts 7 days.
20 mg x 20 ml = 400 mg
400 mg / 7 days = 57.14 mg of nicotine each day
1 cigarette = approximately 1 mg of nicotine
You are vaping the equivalent of 57 cigarettes each day.
9. Try medication
This may include nicotine replacement therapy, Champix or Zyban, or a combination. Talk to your healthcare provider. Using medication can double or even triple your odds of success.
10. Contact a support program or your primary care provider
Counselling alone doubles your chances of success. Call the Quit Smoking Program at the Ottawa Heart Institute at 613-696-7069 to enrol in counselling services (translators are available for those who do not speak English or French).
