LloydsPharmacy Online Doctor conducted a survey of 500 UK adults and found that half of respondents (51 per cent) said they think the UK’s plan to ban disposable vapes in 2025 will help more people quit.
But quitting is easier said than done. One 20mg/ml vape contains 40mg of nicotine, the equivalent of two packs of 20 cigarettes.
Nicotine causes the brain to release dopamine, a neurotransmitter that makes you feel good. When you stop consuming nicotine, your brain releases less dopamine, affecting your mood and causing withdrawal symptoms.
Dr Bhavini Shah, a GP and online doctor at LloydsPharmacy , shares her top tips for people attempting to quit ahead of the June 1 ban.
According to Dr Shah, there are four steps to quitting vaping: contemplation, preparation, action and maintenance.
- Contemplation – Consider why you want to stop vaping. It may be helpful to write a list.
- Preparation – Once you’ve decided to quit, it might be worth exploring what treatments or services might help you through the process.
- Action – It’s natural to get cravings and withdrawal symptoms when you quit vaping. Resources you found in the preparation stage may be helpful here.
- Maintenance – Withdrawal symptoms should be gone after a month, but resisting the temptation while need to be maintained.
How long does it take to quit vaping?
Nicotine withdrawal lasts a different amount of time depending on how long you’ve smoked or vaped.
“You could go ‘cold turkey’ and stop vaping suddenly, although this method often doesn’t work. The NHS recommends stopping vaping gradually and when you’re sure you won’t go back to smoking cigarettes,” Dr Shah said.
If you’ve been vaping for a while, withdrawal symptoms will usually begin four to 24 hours after your last nicotine dose. Symptoms will likely peak on the second or third day.
Nicotine withdrawal symptoms
- Feeling irritable, anxious or depressed.
- Difficulty concentrating
- Difficulty sleeping
- Increased appetite
- Craving nicotine
- Headaches
- Nausea
- Nightmare
- Dizziness
According to WebMD, relapses tend to happen within the first fourteen days of quitting. “If you can get over that hump, the physical symptoms will start to go away — but you’ll still be dealing with mental and emotional challenges such as anxiety, depression, and irritability. Those will also taper off after a few weeks,” WebMD reports.
After two to four weeks, withdrawal symptoms should pass. “This is where you’ll need to focus on lifestyle changes and new habits to replace the time you spent vaping,” Dr Shah said.
Dr Bhavini Shah’s top tips for quitting vaping
- Reduce the nicotine – lowering the strength of the nicotine in your vape can help you gradually quit.
- Create vaping rules – introducing rules, such as only vaping during work breaks, can help limit your usage.
- Understand your reasons for quitting – Write down your reasons for quitting and read over the list whenever you feel tempted to vape.
- Set a quit date – pick a date within the next two weeks to quit vaping. You can then prepare ahead of this date. How will you handle situations when you are tempted to vape or feel pressured to do so?
- Identify your triggers – reflect on the times that you want to vape the most. Are there specific situations, feelings or people that trigger the craving? You can then begin to confront your relationship to these things
- Avoid your triggers – It may be helpful to avoid these triggering situations when trying to quit vaping
- Consider Nicotine Replacement Therapy (NRT) – Nicotine patches, gum, lozenges, or inhalers may be helpful
- Get help – talk to friends and family and let them know you’re quitting. Join a support group or find your local Stop Smoking Service.
- Stay active – Exercise can help reduce cravings.
- Manage stress – Meditation, yoga, or deep breathing can be useful for lowering stress levels.
- Celebrate your progress – Treat yourself to something special to reward yourself for reaching certain milestones.
- Keep your hands and mouth busy – Sugar-free lollipops, straws and stress balls can be helpful.
What can you do instead of vaping?
Quitting an addictive behavior like vaping can be an opportunity to introduce new, healthier behaviors into your lifestyle.
“Replacing vaping with healthier alternatives such as exercise, sugar-free gum, going for a walk or meditating can help you to quit,” Dr Bhavini Shah told The Standard.
“Varenicline is a prescription-only tablet that helps to stop cravings. It doesn’t contain nicotine but works to reduce the pleasurable feeling you get when vaping or smoking. It also helps to ease withdrawal symptoms.”
