Quitting vaping is easier when you prepare in advance and have a plan. These steps will get you ready to quit.

Find Your Reasons to Quit

There are many good reasons to quit vaping. Maybe you want to feel healthier, save money, or finally quit tobacco for good. Knowing why you want to quit vaping can help you stay motivated and focused on your goal of becoming vape-free.

Think about what is important in your life. Does vaping get in the way? If you’re not sure, ask yourself these questions:

• Is vaping affecting my health?
• Is vaping controlling my life?
• How does vaping affect the way I think and feel?
• How does vaping affect my relationships with my family, friends, colleagues, partner, and others important to me?
• How does vaping or thinking about vaping interfere with my work and other responsibilities?
• Are there activities I used to enjoy, but don’t anymore, because of vaping?
• Am I spending a lot of money to keep vaping?
• What am I looking forward to the most after quitting?

Your answers to these questions can make you aware of how vaping is affecting your life, maybe in ways you hadn’t considered before. Make a list of all the reasons that you want to quit vaping and put it somewhere you’ll see it regularly, like on your phone. Review your list often to remind yourself why you want to quit to stay focused and motivated.

Quit All Tobacco

Some people who vape also use cigarettes or other tobacco products. It’s important to know that there is no safe level of tobacco use. If you smoke cigarettes or use other tobacco products besides vapes, now is a good time to quit those too.

It might seem challenging to quit cigarettes or other tobacco products while you are quitting vaping, but quitting all tobacco products is one of the best things you can do for your health.

Set Your Quit Date

The first step to quitting vaping is to pick a date to quit. Here are some tips to help you choose your quit date:

• Give yourself time to prepare. Getting ready can give you the skills you’ll need to stay quit and help you feel more confident.
• Don’t wait too long. Choosing a date too far away gives you time to change your mind or become less motivated to quit. Pick a date that is no more than a week or two away.
• Set yourself up to succeed.Try not to pick a quit date during a time that will be stressful, like the day before a holiday, a big meeting, or event.

Once you’ve picked your quit date, mark it on your calendar or set an alert on your phone, and make sure you have a plan for getting through your first day.

Anticipate the Challenges of Quitting

The first few weeks of quitting vaping are usually the hardest. Take it one day at a time. Knowing what to expect and being prepared can help you face challenges along the way.

Identify your triggers. Certain people, places, feelings, or situations may cause you to want to vape. It’s important to learn your triggers. During the early stages of your quit journey, it may be best to avoid these triggers. Make a plan for handling cravings when you can’t avoid a trigger.

Get ready for cravings and withdrawal. Think about how you will get through cravings and manage withdrawal symptoms without turning to your vape. Know what to expect and have strategies ready for handling thoughts about vaping or uncomfortable feelings. This will help you succeed and stick with quitting in those tough moments.

Resist temptations. Do your best to avoid places and situations where others are vaping. If you can’t avoid being around vaping, plan for how you will handle these situations. That might mean taking a temporary break from friends you vape with and practicing what you will say if somebody offers you a vape.

Picture Yourself Vape-Free

It might be hard to imagine your life without vaping – particularly if you vape often throughout the day. You might feel like part of yourself is missing when you first quit, but those feelings will fade over time. The new vape-free you will become your new normal. Here are some strategies that can help:

• Change your mindset. Start thinking of yourself as someone who doesn’t vape. This will help separate who you are from the activity of vaping and give you the confidence to quit for good.
• Focus on the positive. Make a list of all the positive things about yourself that don’t involve vaping. Put that list somewhere you can see it often, like on your refrigerator or phone. Look at this list and remind yourself that vaping does not define who you are.
• Imagine the future you. Think about who you want to be. Compare that with who you are now. How are these two versions of you different? How does vaping interfere with what you want for your future? Your answers can help motivate you to stick to your decision to quit vaping.

Find Support

Building a team of supportive people can make it easier to quit vaping. Surround yourself with friends, family, co-workers, and others who can be there to listen, boost your mood, and distract you from vaping. Quit with a friend or ask for advice from someone who has successfully quit.

Tell your team that you’re quitting vaping and ask for their support. Here are some ways to get help when you need it.

• Be clear. Whether you need tough love or something softer, be specific about what type of support you want, and how often you want help. For example, if you are feeling stressed or anxious at work, ask a coworker to help keep you distracted.
• Express gratitude. Tell your supporters that you appreciate them. A thank-you can go a long way – and it doesn’t take much time. Research also shows that being grateful can improve physical health, mental health, and self-esteem.
• Pay it forward. Support is a two-way street. Check in with your friends and family to see what you can do to help them out or do something to brighten someone’s day.

Ask for help from a doctor or health care professional. Discuss your plans to quit and ask how they can help you manage your nicotine withdrawal symptoms or other quitting concerns.

Medications like nicotine replacement therapy (NRT), varenicline, and bupropion are used to help people quit smoking cigarettes. These medications can help reduce cravings and other nicotine withdrawal symptoms. The Food and Drug Administration has not approved these medications to help people quit vaping, but if you are struggling with quitting, talk with your doctor or another health care professional about your challenges and whether medication might be right for you.

Connect with a tobacco cessation counselor. Get free, personalized support from an expert. Call 1-800-QUIT-NOW (800-784-8669) or 1-877-44U-QUIT (877-448-7848) to talk with a tobacco cessation counselor. You can also chat online using the National Cancer Institute’s LiveHelp service.

Managing people who don’t support you. Some people important to you may not understand or agree with your decision to quit. You may feel frustrated or discouraged when someone in your life is not as supportive as you’d like. Try one of these strategies to deal with them:

• Create distance. You may need to distance yourself from unsupportive people when you first quit. Let them know that quitting vaping is your priority right now.
• Recommit to your quit. Remind yourself and reflect on why you are quitting and why being vape-free is important to you.
• Ask for respect. Not everyone will know how to be supportive, and that’s okay. Ask them to respect your decision to quit and to not to vape around you or offer you their vape.
• Lean on your supporters. Spend time with positive people who make you feel good about your decision and who want you to quit.

Your first day without vaping can be tough. Below are five steps you can take to make your quit day a little easier.

1. Stick to Your Plan 

On your quit day, the most important thing is that you don’t vape. Stay committed to your reasons for wanting to quit. Focus on getting through today without vaping. It might help to take it one hour or craving at a time.

Revisit your quit plan to stay on track and confident today. If you haven’t made a quit plan yet, it’s not too late.

If you smoke cigarettes or use other tobacco products, now is a good time to quit those too. These products contain nicotine and are harmful to your health. We know it might be challenging to quit smoking or using other tobacco products at the same time as quitting vaping, but becoming totally tobacco-free is the best thing you can do for your health.

2. Keep Busy 

You will probably spend a lot of time today thinking about vaping. That’s totally normal. Keeping busy will help you take your mind off vaping, nicotine withdrawal symptoms, and cravings. Try some of these activities to help:

• Go for a walk, hit the gym, or do your favorite workout at home.
• Make a new playlist on your favorite music app, listen to a podcast, or read a book.
• Keep your hands busy by squeezing a stress ball, doodling with a pen, or playing a game on your phone.
• Find your inner artist. Create your own masterpiece in a coloring book for adults or on your computer.
• Organize your car, desk, or closet. The mental boost from crossing something off your to-do list will help distract you from thinking about vaping.
• Focus on your breathing. Try taking 10 deep breaths when a craving arises.
• Plan a fun activity with friends and family who don’t use vapes or other tobacco products.

3. Avoid Triggers To Vape

Triggers are the specific people, places, or situations that remind you of vaping. On your first day without vaping, you may not be able to avoid them all, but planning ahead can help. Try these tips to help you outsmart some common vaping triggers:

• Throw away your vapes, e-liquid bottles, pods, and chargers.
• Don’t use any other tobacco products, like cigarettes, either.
• Go to places where vaping isn’t allowed.
• Avoid caffeine, which can make you feel jittery. Try drinking water instead.
• Stay off social media accounts that remind you of vaping.
• Spend time with people who don’t vape or smoke.
• Get plenty of rest and eat healthy foods. Feeling tired or run-down can make you want to vape.
• Change your routine to avoid the places and things you might associate with vaping.

4. Ask for the Support You Need

You don’t have to tackle quitting vaping alone. Lean on the positive and supportive people in your life as you quit. Tell your family and friends when your quit day is, and ask them to support you on that day, as well as in the first few days and weeks after. Also, let them know specific ways they can help you. For example, ask a friend to celebrate with you on your first day being vape-free.

5. Reward Yourself

At the end of your first day without vaping, reward yourself for sticking with it and staying vape-free. You deserve it! It doesn’t have to be something big or expensive, just something you enjoy, like taking extra time to do a favorite vape-free activity. Doing something just for you will make you feel good and help you be ready for your second day without vapes.

Getting through cravings without vaping can be one of the hardest parts of quitting. Knowing in advance how to handle cravings can help you beat even the strongest ones.

Craving Tips 

Cravings to vape are common, but also temporary. They will fade the longer you stay quit. Here are ideas to help you get through cravings. Some may work better than others, so find the ones that work best for you.

• Remember your quit plan. Look back at your quit plan to remind you of how you planned to cope with cravings. If you haven’t made a quit plan yet, it’s not too late.
• Switch things up. When a craving hits, stop what you're doing and do something different. Sometimes, changing your routine can help you get over a craving.
• Get moving. Take a quick walk or go up and down the stairs a few times. Even short bursts of physical activity can help boost your energy and beat a craving.
• Pause to breathe. Breathe in slowly through your nose and breathe out slowly through your mouth. Repeat this 10 times to help you relax until the craving passes.
• Seek support. Text or talk with the supportive people in your life. Connecting with others can help you stay strong when cravings to vape feel hard to handle.
• Stay busy. Play a game on your phone. Games can be a good distraction when you’re having a craving.
• Do a good deed. Distract yourself by being helpful to a friend, family member, or coworker. Focusing on others can help distract you from how you feel.
• Call or chat with an expert. Get free, personalized support from an expert trained to help you quit vaping by calling 1-800-QUIT-NOW (1-800-784-8669) or 1-877-44U-QUIT (1-877-448-7848), or chat with them online using the National Cancer Institute’s LiveHelp service.

Get Advice 

Discuss your plans to quit and ask how they can help you manage your nicotine withdrawal symptoms cravings or other quitting concerns. Medications like nicotine replacement therapy (NRT), varenicline, and bupropion are used to help people quit smoking cigarettes. These medications can help reduce cravings and other nicotine withdrawal symptoms. The Food and Drug Administration has not approved these medications to help people quit vaping, but if you are struggling with quitting, talk with your doctor or another health care professional about your challenges and whether medication might be right for you.

Stick With It 

Quitting vaping might not be easy, and setbacks can happen. If you slip up and vape, don’t think of it as a failure. Try to think of it as a temporary setback. Get back on track and remember your reasons for quitting.

• Keep at it. Don’t let a slip be a reason to give up on quitting. It may feel discouraging, but you can get back on track. Move on and re-commit to quitting.
• Think of how far you’ve come. Celebrate the small victories. Be proud of all the times you didn’t reach for your vape. You have not failed, and you’re not back to square one.
• Learn from your slips. Think about why the slip happened and figure out ways to prevent it from happening again. Come up with ideas for what you will do differently the next time you find yourself in the same situation.

Triggers are the things that make you want to vape. They differ by person, but include things like dealing with a stressful situation or seeing other people vape. Understanding your triggers and learning how to deal with them will help you quit vaping for good.

What Are Your Triggers?

Since you started vaping, you’ve built up patterns and routines around when, where, and how you vape. When you quit, it may seem like reminders of vaping are everywhere. These reminders can make it hard to stay vape-free.

You may not be able to avoid everything that reminds you of vaping, especially if you vape often or during many activities throughout the day, but knowing your triggers and having a plan for how to handle them will help you quit for good. Below are some common triggers and suggestions for how to deal with them.

Social Vaping Triggers

Social situations or events – even scrolling through social media – can trigger the desire to vape. For example, you may crave your vape when you:

• See someone use a vape
• Smell aerosol from a vape (sometimes called “vapor”)
• Hang out with people who vape or use another tobacco product
• Go to a party or other social event
• Are offered a vape or a new flavor
• Drink alcohol or go to a bar
• See vapes on social media
• Celebrate a big event
• Go to a concert

How to Handle Social Triggers

You might find it helpful to make some changes to your social life, at least when you’re just starting to quit vaping. Here are some steps to prepare yourself: 

• Make a plan. Think about how you will handle social situations when other people are vaping. Practice how you’ll respond if somebody offers you a vape. Keep it simple and direct – “No, thanks. I quit.”
• Avoid places where you know people vape. Going to a bar or to someone’s house where people will be vaping may make it harder to stay quit. Explain to your friends and family that you’re not avoiding them, but that you are avoiding situations that might make you want to vape.
• Ask people not to vape near you. If you are around people using vapes, ask them not to offer you theirs.
• Take a time-out from social media. Unfollow social media accounts with images and videos of vaping. Unsubscribe to emails that link to places that sell vapes, e-liquids, or pods. Hit pause on any shows or movies that show people vaping.
• Plan to not use any tobacco products. Make sure your strategies to avoid vaping include not smoking cigarettes or using any other tobacco products.

Handling social situations that make you want to vape will gradually get easier. Be patient and keep leaning on your friends and family for their support. You can quit vaping and still have a social life. Here are some ways to prepare for the changes in your social life as you quit. 

• Lean on your supporters. Tell your family and friends that you are quitting and ask for their help. Spend time with the people who encourage you and are ready to help you accomplish your vape-free goal.
• Find other ways to connect and spend time with people. Remember that vaping doesn’t define you or your relationships. You and the important people in your life have plenty of things in common besides vaping. Remind yourself what those things are and embrace them.
• Accept change. Quitting vaping is a big change. Keep in mind that if you want to quit but other people in your life don’t, it could result in changes with some of your relationships. Being ready for those changes can help you when you stop vaping.

Vape Triggers in your Everyday Life

Many people have daily patterns or routines that they connect with vaping. Plan ahead with ways to stay vape-free when you’re:

• On your phone
• Waiting for the bus or a ride
• Seeing ads for vapes throughout the day
• Drinking coffee
• Taking a break at work
• Watching TV or playing video games
• Walking or driving

How to Handle Everyday Triggers 

Learn how to break the links between your daily activities and vaping. Here are some ideas: 

• Throw away your vapes, chargers, and pods. Getting rid of the physical reminders of vaping will help you when you have the urge to vape.
• Find something else to do. Find replacement behaviors for your hands and mouth during times when you used to vape. Try chewing sugar-free gum, eating crunchy snacks like sunflower seeds or carrots, doodling, or playing a game on your phone.
• Change your patterns. Switching things up can help you avoid triggers connected with your old daily routine. Take a different route to work or school, change where or with whom you eat lunch, or take a walk around the block if you have the urge to vape.
• Keep busy. Go for a walk, tidy up, exercise, or listen to a podcast. Do something you love or try something new. Staying busy can take your mind off wanting to vape.
• Plan for downtime. You might be used to vaping during breaks or in between activities. Plan to use this downtime to do something else – read a book, watch the news, call a friend, or check sports stats.

If you smoke cigarettes or use other tobacco products in addition to vapes, now is a good time to quit those too. All tobacco products contain nicotine and are harmful to your health. Becoming completely tobacco-free is the best thing you can do for your health.

Emotional Vaping Triggers

Emotions can be strong triggers to vape. Some people vape because they hope to escape a bad mood or to make a good mood even better.

You may notice cravings to vape when you’re feeling negative emotions, like being: 

• Stressed or anxious
• Lonely
• Bored
• Angry
• Sad
• Frustrated or upset

Positive emotions can also trigger the urge to vape, like when you’re feeling:

• Happy
• Excited
• Relieved

How to Handle Emotional Triggers

Learning to manage your feelings without reaching for your vape is an important part of quitting vaping. See below for some ideas to try:

• Take a timeout. Taking a break from an upsetting or stressful situation can help you relax. Go for a walk, listen to music, or find a quiet spot and take some slow, deep breaths.
• Get moving. Getting active is a great way to handle both good and bad emotions. Take a walk, go for a jog, dance to a favorite playlist, or find a workout class or video that gets you moving.
• Build in rewards. Remember to plan some rewards for yourself to celebrate your progress. It can be something small, like watching a clip of your favorite show, listening to a favorite song or podcast, or giving yourself an extra 30 minutes of doing whatever makes you happy. It’s important to celebrate when you’re feeling good!
• Connect with others. Turn to the people in your life who care about you, whether you are feeling good, bad, or so-so. Your friends, family, doctor, and other people you trust can help you celebrate successes and boost your mood when you’re feeling down. You can also get free, personalized support from a tobacco cessation expert by calling 1-800-QUIT-NOW  (1-800-784-8669) or 1-877-44U-QUIT (1-877-448-7848), or you can chat with an expert online using NCI’s LiveHelp service.

Nicotine Withdrawal Triggers

When you quit vaping, your body has to get used to not having nicotine in its system. This is called nicotine withdrawal. Everyone experiences withdrawal differently. These feelings are temporary, but they can be uncomfortable, and they might be triggers that make you want to vape. Some examples of withdrawal triggers are:

• Feeling irritable if you haven’t vaped in a while
• Feeling restless or jumpy
• Having strong cravings to vape
• Having a hard time concentrating
• Waking up in the morning wanting to vape

How to Handle Nicotine Withdrawal Triggers

The longer you go without vaping, the more your body will get used to being nicotine-free. While you wait for the feelings to pass, there are ways you can cope with withdrawal triggers without vaping. 

• Take care of yourself. Eating healthy, drinking lots of water, and getting enough sleep will help keep your mind and body feeling well.
• Get support. Ask your friends and family for the support you need. Let them know you might not feel like yourself for a little while.
• Ask for help from a doctor or health care professional. Discuss your plans to quit and ask how they can help you manage your nicotine withdrawal symptoms or other quitting concerns.

Most vapes contain nicotine, which is very addictive. This means you may experience nicotine withdrawal symptoms when you quit vaping. Find out what you can do to help manage withdrawal. 

Understanding Nicotine Addiction

When you use vapes, your brain and body get used to having nicotine. This makes it harder to go without vaping because the nicotine level in your bloodstream drops when you aren’t vaping. This may cause unpleasant feelings, physical symptoms, and strong urges to vape. This is nicotine addiction.

Ask yourself the following questions. If the answer is yes to any of them, you might be addicted to vaping.

• Do you continue to vape even though you want to quit or think it’s hurting you in some way?
• Do you feel anxious or irritable when you want to use your vape, but can’t?
• Do thoughts about vaping interrupt you when you are focused on other activities?
• Have you ever tried to quit vaping, but couldn’t?
• Do you feel like you have lost control over your vaping?

Learning more about nicotine addiction – and recognizing that you could be addicted – will help you understand why your body feels like it does and why sometimes it’s hard to stop thinking about vaping.  

Symptoms of Nicotine Withdrawal  

When you quit vaping, your brain and body must get used to not having nicotine and you may notice changes in how you think and feel. These changes are symptoms of nicotine withdrawal. Nicotine withdrawal symptoms are different for everyone, but can be uncomfortable and can trigger cravings for nicotine. Common symptoms of nicotine withdrawal include:  

• Feeling irritable, restless, or jittery
• Having headaches
• Feeling sad or down
• Feeling anxious
• Feeling tired or groggy
• Having trouble thinking clearly or concentrating
• Having trouble sleeping
• Feeling hungrier than normal
• Having intense cravings to vape

How to Handle Nicotine Withdrawal

Everyone experiences nicotine withdrawal differently. Withdrawal symptoms can make quitting difficult or frustrating for some people. Fortunately, the uncomfortable feelings of withdrawal will fade over time if you stay away from vapes. The longer you go without vaping, the more your body can get used to being nicotine-free. Over time, you will build confidence in your ability to stay vape-free and take back control of your mind and body.

The strategies below can help you cope with uncomfortable nicotine withdrawal symptoms.    

Ask for help from a doctor or health care professional. Discuss your plans to quit and ask how they can help you manage your nicotine withdrawal symptoms or other quitting concerns.  

Medications like nicotine replacement therapy (NRT), varenicline, and bupropion are used to help people quit smoking cigarettes. These medications can help reduce cravings and other nicotine withdrawal symptoms. The Food and Drug Administration has not approved these medications to help people quit vaping, but if you are struggling with quitting, talk with your doctor or another health care professional about your challenges and whether medication might be right for you. 

Drink plenty of water. Make sure to drink a lot of water throughout the day. Water can help ease uncomfortable nicotine withdrawal symptoms such as hunger and fatigue. Drinking water may also help reduce cravings.   

Prioritize sleep. It is common to feel tired or groggy during the day or have problems sleeping at night when you are quitting. Make sleep a priority by maintaining a consistent sleep schedule and practicing good sleep habits. Turn off screens at least an hour before bed and don’t sleep with your phone in your bedroom. Limit how much caffeine or alcohol you drink and avoid eating big meals close to bedtime. Exercising during the day can also help you to relax and feel sleepier at night.  

Choose healthy snacks. When you are quitting vapes, your appetite may increase. Keep a stash of healthy snacks in your bag or car. Crunchy snacks such as carrots and raw nuts can also help combat cravings by keeping your hands and mouth busy.  

Reach out for the support you need. Remember that you are not alone and you can lean on the people who want you to succeed. Tell your friends and family that you are quitting vaping and ask them for support as you quit. 

Be ready for cravings. When you first quit vaping, the urge to vape may feel strong. Make a plan for how you’ll handle cravings when they hit – this will help you resist the temptation to vape and ensure that you stay vape-free.  

Quit all tobacco. If you smoke cigarettes or use other tobacco products besides vapes, now is a good time to quit those too. These products contain nicotine and are harmful to your health. Becoming completely tobacco-free is the best thing you can do for your health. 

How Nicotine Withdrawal Affects Your Mood 

As your body adjusts to life without nicotine, you may experience changes in your mood, increased anxiety, or sadness. If you become depressed or are having extreme sadness, do not ignore these feelings or keep them to yourself. Let someone who cares about you know and talk to a doctor or another trusted health care professional. 

Feelings of stress or anxiety can trigger vape cravings and make it harder for you to quit. You may be tempted to reach for your vape when you feel stressed or anxious, but vaping is not a healthy way to deal with stress or anxiety. Learning how to manage your emotions instead of vaping is an important part of quitting.

Stress and Anxiety Can Be Triggers

Stress is a normal part of life. Everyday worries, responsibilities, and hassles all contribute to your overall stress level. Some stress can be motivating, but too much stress can make you feel overwhelmed and affect your mood. If you reach for your vape whenever you are stressed, stress is probably one of your vaping triggers. Try creating a personalized quit plan to help you come up with strategies for dealing with stress without vaping.

Anxiety is feeling worried, nervous, or panicky. It can be a reaction to stress, or it can be triggered by other things in your life. Having anxiety from time to time is normal – but anxiety can become a problem if it happens frequently or gets in the way of your daily life.

Even if you rarely felt stressed or anxious before quitting vaping, you may feel increased stress, irritability, or anxiety afterwards. The experience of quitting can feel overwhelming for some people. You may find it difficult to picture yourself or your life without vaping. The good news is that these mood changes are usually temporary while your body adjusts to being without nicotine. The longer you go without nicotine, the better you will feel. When you’re having a rough day, remember why quitting vaping will be better for you in the long run, and use your quit plan strategies or our tips for coping with stress or anxiety triggers.

Ways to Manage Stress and Anxiety

There are ways to manage stress and anxiety without turning to your vape. Try the tips below. Some may work better for you than others, so find the ones that are the most effective for you.

Learn What Makes You Anxious

Certain people, places, and situations can trigger anxiety. Identify what makes you feel anxious or panicked and record it on your phone or in a journal so that you can look for patterns. Understanding your triggers is the first step in learning how to manage them.

Stop and Breathe

Pause what you are doing and take a deep breath in through your nose and out through your mouth. Focus on the inhale and exhale of your breath. Conscious breathing interrupts the feelings of anxiety and stress and can help you calm down and think clearly.

Get Moving

Moving your body is a great way to reduce stress and anxiety. When you get active, your brain releases chemicals that make you feel good. Try taking a walk, hitting the gym, or doing yoga.

Take Care of Yourself

Getting back to basics can help keep your stress level down. Eat a balanced diet, drink lots of water, and get enough sleep. Also, remember to keep healthy snacks around and not to skip meals.

Stay in the Moment

Life can be overwhelming, especially when you get caught up in worrying about what’s next. Instead, focus on what you can control and try to be present in the now.

Cut Down on Caffeine

Caffeine can help you stay awake, but it can also make you feel tense, jittery, and stressed. When quitting vaping, caffeine can make you feel even worse. Cutting back on or gradually removing caffeinated drinks like coffee, energy drinks, and some sodas while you are quitting vaping can reduce feelings of stress and anxiety.

Reach Out to Friends and Family

You don’t have to deal with your stress alone. Reach out to your loved ones for support. Spend time with people who encourage you and want to help you stay vape-free. Talk to your partner, friends, family, coworkers, and other important people in your life who support you and your decision to quit vaping.

Take the Good With the Bad

Life is full of twists and turns, and you’ll always have some stress in your life. It helps to understand that there will be good days and bad days. So, remember to give yourself a break. Quitting is challenging. If you slip up and vape, recommit to quitting and keep going. A slip can be a silver lining that teaches you how to succeed next time.

Watch for Signs of Serious Anxiety

Feeling anxious or irritable while you quit vaping is normal. But if you are feeling extreme anxiety, mood changes, or symptoms that persist you may need help from a professional. This may be especially true if you’ve ever had severe anxiety before. If you feel like the anxiety is overwhelming or isn’t going away, tell a supportive friend or family member, and talk to your doctor or a counselor.

Mood changes are common after quitting vaping. You might feel sad or irritable.  You may be tempted to reach for your vape when you feel this way, but vaping is not a helpful way to cope with bad moods or depression. 

Sadness and Depression

Sadness is a common emotion. It can be triggered by ordinary life circumstances like disappointments, challenges, or loss. Everyone has down days and times when they feel sad. If feelings of sadness are extreme, last for a long time, or interfere with your daily activities and/or relationships, you may be experiencing depression.

Even if you rarely felt sad before quitting vaping, after quitting, you may feel increased sadness, irritability, or sluggishness. These mood changes are usually temporary while your body adjusts to not having nicotine and are common symptoms of nicotine withdrawal. When you’re having a hard day, remember why quitting vaping will be better for you in the long run, and take steps to manage your feelings without vapes.

There are ways to manage your feelings and boost your mood without turning to your vape. Try the ideas below to find the ones that work for you.

Get Moving

Getting some exercise will help you turn a negative mood around and help you feel better. You could try taking a walk, going to the gym, dancing, or doing an exercise video. It’s OK to start small and build up over time. This might seem hard to do at first because feeling down can drain your energy, but making the effort will pay off and you will feel better in the long run.

Find a Routine

Negative thoughts and sadness tend to creep up when you’re bored or doing nothing. Make a schedule of activities to do every day. Keeping a daily routine can help you stay busy and avoid getting caught up in negative moods.

Find the Fun

Build fun activities into your daily life. They don’t have to be big or expensive. Small things – like watching your favorite show or listening to music – add up and can improve your mood. Choose an activity that you really enjoy but haven’t done in a while or try something new.

Spend Time With Friends and Loved Ones

Getting support from the important people in your life can make a big difference when you’re quitting. They can be key to helping you feel better. Focus on talking to or spending time with people who encourage you and support your decision to stay vape-free.

Pay it Forward

Doing good deeds for others can help you feel good too. Try doing a small act of kindness, like letting someone else go ahead of you in line, picking up litter, or giving someone a compliment.

Accept Life’s Twists and Turns

Life is full of ups and downs. Understanding there will be good days and bad days can help.

Watch for Signs of Depression

When you quit vaping, it’s normal for your mood to go up and down. You may feel like the sadness is lasting too long or won’t go away. Don’t ignore these feelings, especially if a doctor has ever diagnosed you with depression. If you are experiencing extreme sadness or mood changes, you may need help from a mental health professional. If you become depressed or are having extreme sadness, let a friend or family member know, and think about talking to a health care provider.