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Want to quit vaping?

Here are some tips that will set you up for success

Top tips for quitting vaping

First, work out why you want to quit

If you haven’t already, allow yourself some time to think about what’s motivating you to quit. This is an important first step. Considering these reasons can increase your chance of success. You may want to write this down and revisit it in the coming days.

There’s no right or wrong reason for quitting. Motivators might include things like:

  • protecting loved ones and pets against second-hand vape smoke
  • the money you’ll save by quitting
  • the freedom of not feeling agitated when you can’t vape, like when travelling

Why is now the right time for you to quit?

Then identify your main triggers

Are there particular times or situations when you vape most or more? It is good to have at think about what your triggers are before you start the quitting process. Triggers can be emotional, social or physical. 

Some examples could be:

  • When feeling stressed
  • When you want to escape a situation
  • As part of a routine such as drinking a coffee
  • Something you do in social situations with others

If you are not sure what your triggers are, you could keep a diary for a few days to see if you can spot any patterns.

Once you know what your triggers are you can then think about making a plan for when you are in those situations. It may mean making some small changes to your daily routines or trying something out for some stuff.

When you feel stressed how else might you manage that feeling? Can you think of other things you can do when you hit a trigger?

  • play a game or solving a crossword or number puzzle
  • have a change of scene, step outside, maybe go for a short walk
  • do some breathing exercises or other kind of relaxation technique
  • call a friend
  • Suck a boiled sweet or mint
  • Exercise is a healthy way to combat craving symptoms and triggers, what activities do you enjoy?
What about going cold turkey?

For some people, quitting cold turkey is the most effective option. But for others, the best way to stop vaping is by weaning off of nicotine first.

Vaping is partly habitual – the act of holding something in the hand and putting it in the mouth. Vapes can also contain nicotine and it is one of the most addictive substances available.

Vape juice comes in varying nicotine strengths, and by gradually reducing the amount of nicotine intake, it’s possible to wean off the addiction to it.

You may need to try different options to find the best solution for you.

Why not set a quit date and plan to be vape free on that day. Have final vape the day before, the ditch all your kit.

Remember to celebrate your success, each day without a vape is a good day.

If things don’t go to plan, start again tomorrow. Quitting a super tough so don’t beat yourself it things go wrong. Keep trying and you’ll get there.

Need some extra support to quit? We're here to help and registration is easy

How does this work?

The tailored approach LiveWell Dorset uses to come up with solutions to the things that are stopping us achieving our goals, is based upon work done by University College London developing the COM-B model of behaviour change. In this model, all behaviour is influenced by understanding a person’s capability to change, their opportunity to change and their motivation to change. By understanding which of these is the biggest barrier to change, we can tailor support accordingly. This model of behaviour change is at the centre of the support we offer, online and in person.

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