Anyone who’s ever smoked will tell you that quitting can be a torturous process. Often, it takes multiple attempts and involves changing other elements of your life. If you tend to have a cigarette when you’re at the pub, you might find that the only way you can remain smoke-free is to avoid beer gardens or alcohol in general. Or, like millions of others, you might decide to turn to vapes.

Vaping came into the public consciousness as a healthier alternative to cigarettes. You still get the nicotine rush but without the tar, carbon monoxide and other life-limiting toxins. Undoubtedly, vaping will have saved lives. But we also know that vapes are hugely popular with people who’ve never smoked before – and who subsequently struggle to ditch the habit. 

While reports that vapes might cause ‘popcorn lung’ (a build up of scar tissue in the lungs) have been debunked, it’s clear that vapes aren’t risk-free: doctors have warned that vaping could potentially damage young people’s lungs, brains and hearts.

And equally alarming is how addictive they seem to be. Nicotine is one of the most addictive substances on the planet, and vapes contain it in high quantities. A 20mg/ml vape containing 40mg of nicotine is the equivalent of smoking one or two packs of 20 cigarettes. You might not have smoked 40 cigarettes a day, but it’s all too easy to get through a vape when you can puff at your desk, while driving or when relaxing on the sofa.

Interest in quitting vaping is on the rise. The #QuitVaping hashtag on TikTok has nearly 16,000 posts, while earlier this year, an Australian charity reported that double the number of people are trying to quit vapes. As they’ve not been around that long, we still don’t have enough research on vaping to make concrete conclusions about long-term use or the precise nature of vaping dependency. But that doesn’t mean there aren’t tried and tested ways of gaining control over your use of vapes. 

First up, it’s worth exploring what addiction is. Hypnotherapist Chris Meaden tells Strong Women: “Addiction is both a behaviour and an identity. It often starts as a way to cope with physical or emotional challenges but soon becomes a cycle that’s hard to break. The habit, whether it’s smoking, vaping or drinking, creates a loop: a person experiences stress, fear or trauma, turns to their addiction for relief, feels temporary calm, and then repeats the process when the stress returns.”

There’s clearly a huge social element at play too.

“Social conditioning adds pressure. A smoker or vaper may define themselves by their addiction, reinforcing their identity as someone who ‘can’t quit’ or ‘enjoys it too much’,” Meaden says. “The addictive behaviour feels like a comfort blanket, offering a sense of familiarity. Without it, many feel lost, as if they’re missing a core part of themselves.”

Dr Suzanne Wylie, a GP and medical adviser for IQDoctor says that it’s important to recognise that vape addiction is multifaceted and that quitting can take time – you’re probably not going to stop vaping overnight. 

Acknowledge that you’re addicted

Meaden believes that quitting an addiction like vaping is only possible if you’re genuinely ready to make a change. “The first step is to acknowledge the addiction and accept that it has been part of your life. Next, commit to taking responsibility for change.”

Fundamentally, vaping is hard to quit because nicotine is addictive, vapes are easy and accessible to use – that’s before we’ve even mentioned the psychological reinforcement it offers. As Dr Wylie says: “Understanding both the physical and psychological aspects of the addiction is crucial, and a combination of nicotine replacement, behavioural changes and support can significantly improve the chances of quitting successfully.” 

Identify your emotional triggers

To truly break free, he says you need to identify and address the root cause or beliefs that made the addiction feel ‘beneficial’ to you. “Ask yourself what purpose it serves. Can you achieve the same sense of confidence or relaxation in healthier ways? By shifting your beliefs, changing your behaviours and addressing any underlying emotions or past traumas, you can transform your identity and free yourself from addiction.”

He also flags the fact that the brain is wired to seek pleasure and avoid pain. “Consider what vaping may be helping you escape from. Are you using it to avoid stress, boredom or emotional discomfort? Identifying these underlying reasons is the first step to changing them. Once you understand what you’re trying to escape, you can begin to address it in healthier ways – such as physical activities – and break the cycle for good.”

Dr Wylie agrees that it’s crucial to identify triggers – whether that’s stress, boredom or social situations. “That can help in developing strategies to avoid or manage these situations without relying on vaping. Cognitive behavioural therapy (CBT) or support from smoking-cessation services can provide practical tools to change habitual patterns.”

Try non-hand-held nicotine products

Nicotine replacement products like gums and patches are available and can help soothe cravings without the habitual or social reinforcement that vaping offers. So often, habits like this are as ritualistic as they are physically addictive. That’s why vaping has been so successful in getting people to cut down on cigarettes; if you’re used to having something to hold, inhale and exhale, a piece of plastic is just as good as a rolled-up bit of paper. But, Dr Wylie warns, ritualistic behaviour can also become part of the psychological addiction, which gets reinforced over time.  

Keep busy

It might sound simple, but just keeping yourself occupied can help. “Managing withdrawal symptoms will differ from individual to individual. However, a number of strategies are accepted to help manage these symptoms. They include making plans and staying busy, and spending time with non-smokers/vapers can also be effective,” says Dr Ali Kermanizadeh, senior lecturer in clinical biochemistry and toxicology at the University of Derby.

He says it’s also important to remember that, for most people, any withdrawal symptoms like headaches, cravings and anxiety tend to disappear within four weeks.

Images: Getty