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How to Stop Vaping Once and for All

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Written By: Ashley Laderer

Jordanne Greenberg is a clinical provider at Charlie Health.

Clinically Reviewed By: Jordanne Greenberg

January 9, 2025

8 min.

Advice from a licensed therapist on how to manage cravings, cope with withdrawal, and build a quit plan that sets you up for success.

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Personalized intensive therapy from home

Ready to start healing?

While many people might view vaping as a so-called healthier alternative to cigarette smoking, vaping is by no means good for you. Although e-cigarettes and vapes don’t contain tobacco and other chemicals found in regular cigarettes, they still pose major health risks –– especially to lung health. 

For this reason, many people want to quit vaping. In fact, one survey found that over half (around 54%) of teens and young adults ages 15-36 who vape want to stop. However, quitting vaping is easier said than done. After all, nicotine is an extremely addictive substance. 

That’s why it’s so important to be prepared ahead of time when you’re quitting. Read on for tips from a therapist on to stop vaping, how to deal with nicotine withdrawal and more.

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Therapy and medication management to help you quit vaping.

How to quit vaping: 7 actionable tips 

Ready to start your quitting journey? Here are seven pieces of advice from a licensed therapist to follow.

1. Make a quit plan 

Planning ahead for how you will quit and stay away from vaping will set you up for success. This includes choosing a specific quit date so you can prepare yourself mentally and physically for it, says Stephanie Stolzenbach, LCSW, Senior Director of Individual & Family Therapy at Charlie Health.

You can use this interactive tool to build your quit plan, including your start date, how much money you spend on vapes, reasons for quitting, triggers, and plans to deal with cravings. Print or screenshot this plan to keep it handy so you can easily reference it when you’re struggling.

Leading up to the quit date, you can also practice taking breaks from the vape to help mentally and physically prepare for cessation. This could look like leaving the vape in the car when you go to work or hiding it in a drawer of the bathroom and only allowing yourself access there. You can also try setting timers on your phone for 30 minutes, then 1 hour, 2 hours, and so on, to incrementally increase the amount of time you go between hitting your vape.

2. Focus on your “why”

Determining exactly why you want to quit vaping can help you stick to your plan to quit. For example, maybe you’re quitting because you’re noticing negative health effects, like coughing or having trouble breathing. Or, maybe you’ve experienced an increase in anxiety due to vaping.

No matter the reason why you’re quitting, keep this top of mind. Remind yourself of your “why” when you’re dealing with cravings or faced with your triggers. Stay connected to this source of motivation to stay strong in your quitting journey. 

Vaping, just like any substance use, is a coping mechanism. Part of focusing on the “why” can also include asking yourself “why” you gravitate towards nicotine in the first place and what it is helping you cope with. Identifying your “why” can provide helpful insights as to how you are going to supplement vaping with more sustainable coping skills that support your long-term health and wellness—items you can review with a therapist (more on this below).

3. Find support

You don’t have to go through this alone. Stolzenbach suggests telling friends and family that you’re quitting vaping so they can hold you accountable and keep you motivated. You may even find other loved ones who also want to quit vaping, and you can become accountability buddies.

Additionally, you can call a free and confidential Quitline at 1-800-QUIT-NOW to speak with a quit coach who can help you cope with cravings, address setbacks, and more.

You can also opt for virtual support programs, like the EX Program, which was developed by the Truth Initiative and the Mayo Clinic Nicotine Dependence Center. This is a free online service that will provide you with resources, daily tips, and a community of other people who want to quit vaping. 

4. Replace habits

On top of the actual nicotine addiction, vaping is a bad habit that keeps your hands and mouth occupied. When you quit vaping, you might feel antsy, like you don’t know what to do with your hands or mouth. Stolzenbach suggests replacing this bad habit with new, healthier alternatives,
like chewing gum, drinking tea, or playing with stress balls or fidget toys. You can even try taking up a new hobby, like drawing or another craft that keeps your hands busy. 

It is also important to consider that vaping is a co-occurring habit that is often paired with other activities that can act as triggers to cravings. For example, many people pair vaping with screen time or vape after eating. When attempting to quit, all these co-occurring behaviors can trigger craving. Identify which behaviors you tend to pair vaping with, and be intentional about when you implement your replacement habits. If you know that you tend to vape while on screens, be prepared with gum or a fidget toy when you sit down to watch your favorite show!

5. Practice stress management

The process of quitting can be stressful, and it’s important to mitigate this stress so you can protect your well-being during this time. Stolzenbach recommends:

These techniques can help when stress is extra high during withdrawal and throughout the quitting process in general. 

6. Talk to a doctor about medication

Prescription medications are available to help you quit vaping. These meds are known as smoking cessation aids. Although they’re more commonly used to help people quit smoking cigarettes, they can also benefit those who want to stop vaping. 

Two common examples of smoking cessation aids are:

  • Bupropion: Bupropion reduces nicotine cravings and reduces withdrawal symptoms. 
  • Varenicline: Varenicline changes the way nicotine affects your brain, reducing the pleasurable feelings you get from nicotine. 


Let your doctor know that you want to quit, and they can determine if you’d be a good candidate for medication. These medications are typically prescribed in instances where you’ve tried to quit before and haven’t been able to. 

7. Track progress and stay motivated

Tracking your progress can help you see how far you’ve come and stay inspired to keep going. “Use a journal or quit app to celebrate milestones and remind yourself why you’re quitting,” Stolzenbach says. One highly rated app is Quit Vaping, which will show you how long you’ve been vape-free, how much money you’ve saved, and how much nicotine you’ve avoided.  

Coping with nicotine withdrawal

Physical symptoms of nicotine withdrawal

Psychological symptoms of nicotine withdrawal

Headaches, fatigue, sweating, increased appetite, weight gain, gastrointestinal discomfort.

Craving nicotine, irritability or anger, anxiety, restlessness, difficulty concentrating, depressed mood, trouble sleeping.

When you quit vaping, some degree of nicotine withdrawal is a given. Make sure you’re aware of what symptoms to expect so you can remind yourself it’s just withdrawal when you feel it and know that it will pass. According to Stolzenbach, common nicotine withdrawal symptoms are as follows.

Physical symptoms

  • Headaches
  • Fatigue
  • Sweating
  • Increased appetite
  • Weight gain
  • Gastrointestinal discomfort

Psychological symptoms

Withdrawal symptoms will likely be at their worst two to three days after quitting. After this, symptoms will fade and become more manageable each day. Withdrawal may last for up to three or four weeks.

Tips for coping with withdrawal

The early days of withdrawal will be the hardest. Here are some tips to make the process more bearable. 

1. Consider nicotine replacement therapy (NRT)

You may opt to use nicotine replacement therapy such as nicotine gum, patches, or lozenges to ease withdrawal symptoms, Stolzenbach says. It’s best to talk with a doctor to determine when you should start NRT (before you quit or right after you quit), how long you should use it for, and a plan to wean off.

2. Avoid triggers

During the withdrawal period, when you’re experiencing the most intense cravings, Stolzenbach recommends that you identify and avoid people, places, or social situations that encourage vaping. 

3. Focus on your physical health 

Drinking plenty of water can help flush nicotine out of your body, Stolzenbach says. Staying hydrated may also help with other withdrawal symptoms, like headaches. Also, try exercising regularly, since physical activity can both reduce stress and distract from a nicotine craving, says Stolzenbach. Since exercise releases feel-good hormones, it can help relieve anxiety and boost your mood if you feel cranky. 

4. Remember that cravings will pass

Stay strong when a craving hits. Cravings don’t last forever––they will pass. When you’re faced with a craving, try one of the above strategies until it goes away, and remember, you got this. 

6 benefits of quitting vaping

Need some extra motivation to quit vaping? Here are several benefits.

1. Improved health

It’s no secret that vaping takes a toll on your physical health. Within weeks of quitting, your health will change. Your circulation and lung health will improve, and your blood pressure will lower. 

2. Reduced anxiety and stress

Even though many people vape to cope with stress, it isn’t really helping. Although nicotine withdrawal can result in heightened anxiety, this doesn’t last. “Studies show people feel less stressed once they’re free from nicotine addiction,” says Stolzenbach.

3. Improved sleep

Nicotine is a stimulant, and stimulants can impact your sleep. When you quit, you may notice that your sleep quality improves, thereby boosting overall well-being, Stolzenbach says. 

4. Saving money

Vaping isn’t cheap, especially when you’re buying more and more vapes to feed your habit. Quitting will save you money, so you can spend it on something else that brings your life value. 

5. Stabilized mood

“Breaking the nicotine cycle reduces mood swings and irritability,” says Stolzenbach. This can ultimately help you maintain a more stable mood. 

6. Increased self-esteem

Quitting vaping is a massive accomplishment, so give yourself a pat on the back. “Successfully quitting can boost confidence and feelings of control,” Stolzenbach says. You may find a newfound sense of power that allows you to accomplish hard things. 

Group of friends enjoying a coffee break together in a modern kitchen, sharing laughter and good times without the thought of a vape.

How Charlie Health can help

If you want to quit vaping and struggle with your mental health, Charlie Health can help. 

Our virtual Intensive Outpatient Program (IOP) provides more than once-weekly mental health treatment for people who are dealing with serious mental health conditions. Since many people use vaping as a maladaptive coping mechanism to deal with depression or stress, addressing the underlying struggles can help with quitting vaping. Plus, our clinicians can help you come up with––and stick to––a plan to quit. 

We incorporate evidence-based treatments into individual counseling, family therapy, and group sessions. Additionally, we provide medication management when needed. With this kind of holistic treatment, you can improve your mental health and quit vaping once and for all.

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