How to stop vaping

Reviewed by Dr Bhavini Shah

In the UK approximately 4.7 million adults use vapes. According to HM Revenue and Customs, one in eight (12%) of British adults vape, suggesting a higher estimate of 5.4 million. Many people vape to help them quit smoking but what about when you want to quit vaping?  

We surveyed 500 UK adults and found that two in five people (41%) have vaped, with more than half of those (54%) of those being frequently active vapers. Interestingly, one in 10 (10%) admitted that they both vaped and smoked cigarettes. 

To help understand why quitting can be difficult and what the best methods of curbing the addiction are, GP Dr Bhavini Shah shares her professional medical insight.

What are the health impacts of vaping?

“While believed to be much better for your health than smoking cigarettes, vaping carries its own negative effects, many of which we don’t yet understand due to a lack of available research on its long-term usage.”

Our survey of 500 UK adults found that more than four in five people (83%) think that vaping has negative health impacts. 

Dr Bhavini Shah shares eight of the little-known health impacts that stem from vaping:

1. Oral health issues

“Vaping can decrease saliva production, resulting in dry mouth and throat, which raises the risk of cavities, gum disease, and bad breath. Additionally, vaping may cause gum inflammation and increase the lkelihood of periodontal disease, regardless of whether nicotine is present.

“Vaping can also stain your teeth as while vapes don’t contain tar, the artificial flavourings found in vape liquids can trap stains in the enamel.”

2. Gastrointestinal problems

“The most common adverse effects of vaping on the gastrointestinal system include gingivitis, nausea vomiting, gastric burning, and altered bowel habits. Noted cases have also linked vaping with worsening ulcerative colitis. 

“High amounts of nicotine are also responsible for nausea, especially if you are new to vaping or have recently increased your intake, as it’s a shock to your system. Many users may also experience dizziness if they vape consistently over a short period of time.”

3. Skin conditions

“The chemicals in e-liquids can cause skin irritation, leading to acne or allergic dermatitis, particularly around the mouth. Vaping can also dehydrate the skin, resulting in a dull complexion, wrinkles, or worsening of existing skin conditions.

“Nicotine in e-cigarettes can constrict blood vessels and reduce blood flow to the skin, preventing essential nutrients from reaching skin cells efficiently and contributing to premature ageing. Alongside this, various vape chemicals trigger skin inflammation and irritation, resulting in blemishes and breakouts.”

4. Impact on sleep

"As a stimulant, nicotine can disrupt sleep patterns, often leading to insomnia or poor sleep quality. Research has suggested that for those with sleep apnea, vaping can further aggravate the condition by impacting the respiratory system.

“In fact, a recent study conducted by the University of Surrey found that the sleep quality of vape users was significantly lower than that of their non-vaping peers, with more than three-quarters displaying symptoms of insomnia.”

5. Erectile dysfunction

“Maintaining an erection requires a strong, steady flow of blood into the spongy tissue and muscles of the penis. As nicotine causes blood vessels to constrict, it reduces blood flow to all the organs, including the penis. This suggests that men who vape are at higher risk of experiencing erectile dysfunction (ED).

“An American study examining the link between vaping and erectile dysfunction found that men who vaped were 2.4 times more likely to report erectile dysfunction than men who had never vaped. This may be because of nicotine’s effect on blood flow and in turn blood supply to the penis. However, this link is yet to be proven, and more research needs to be carried out.”

6. Mental health effects

“While many may feel an immediate high shortly after vaping, due to increased adrenaline raising the heart rate, respiration and blood pressure, evidence suggests that long-term nicotine addiction can exacerbate anxiety and depression, particularly in younger individuals. However, more research is needed to understand the connection between vaping and mental health.

“Nicotine in tobacco and e-cigarettes is highly addictive. Over time, the brain gets used to it, leading to cravings, difficulty quitting, and needing more to feel the same. Quitting can cause withdrawal symptoms like irritability, anxiety, trouble sleeping, difficulty concentrating, hunger, and nicotine cravings.”

7. Nicotine poisoning

“The high nicotine concentration in some e-liquids can pose a risk of nicotine poisoning, leading to symptoms like dizziness, an elevated heart rate, and severe nausea. Those who vape using high nicotine concentrations consistently are more likely to experience symptoms. 

“Any amount of nicotine ingestion has the potential to lead to toxicity and adverse effects. However, the amount of nicotine necessary for poisoning depends on the form of ingestion and a person’s physical state.

“The treatment for nicotine poisoning will depend on the side-effects and the amount of nicotine ingested. It’s important to seek medical attention if you’re concerned.”

8. Allergic reactions

“Certain flavourings, preservatives and additives in e-liquids can trigger allergic reactions in some people, resulting in symptoms such as dermatitis, swelling, or respiratory distress.

“Propylene glycol (PG) is a synthetic alcohol which can trigger reactions in those who are sensitive to it. It is often found in cosmetics, deodorants, and even some foods. However, it is also a base component of e-liquid and is usually mixed with vegetable glycerine. Individuals sensitised to propylene glycol can often develop dermatitis if there is skin contact.” 

Why is it so hard to quit vaping?

"Most vapes contain nicotine, the same addictive substance as tobacco. Nicotine can temporarily make you feel good, which is why you may often reach for your vape. The more you vape the more your body and brain get used to having nicotine. When you stop you may experience uncomfortable symptoms."

Nicotine withdrawal

When you stop using nicotine, you may experience withdrawal symptoms such as:

• Irritability
• Anxiety
• Difficulty concentrating
• Increased appetite
• Strong cravings 

"These symptoms may be uncomfortable and unpleasant, but nicotine withdrawal can’t hurt you."

Nicotine addiction

"Nicotine is a powerful stimulant that can quickly lead to addiction. It alters brain chemistry, making you crave more to achieve the same effects.

“Although nicotine is powerful, you can overcome nicotine addiction. By day three of stopping vaping your body will be clear of nicotine. This will be when withdrawal symptoms peak, but keep going.”

Lifestyle habits

"Vaping often becomes part of daily routines and habits, such as after meals, during breaks, or while socialising. Breaking these habitual behaviors can be tough, but it can be done by avoiding your triggers."

What are the 4 stages to quit vaping?

“Regardless of the method you use to quit, there are usually four broad stages people will reach when they take their journey to quit vaping or smoking.”

1. Contemplation - When you begin to think about stopping smoking. You may have a list of reasons for quitting.
2. Preparation - Once you decide you want to quit you can get ready. You can see what treatments or services could help you.
3. Action - This is when you finally stop vaping. You’ll have to get through cravings and withdrawal symptoms. This may be a difficult stage. You’ll need to avoid relapsing and use the resources you found in the preparation stage to help.
4. Maintenance - After not vaping for a month withdrawal symptoms should be gone, now you can focus on maintaining your new lifestyle.

“Going through these stages is completely normal and an important page of anyone’s journey. It can take multiple attempts to quit vaping or smoking, and your willpower may be tested along the way.”

How long does it take to stop vaping?

"How long it takes to stop vaping depends on how much nicotine you vape. As this will influence the intensity of withdrawal symptoms.

"You could go ‘cold turkey’ and stop vaping suddenly, although this method often doesn’t work. The NHS recommend stopping vaping gradually and when you’re sure you won’t go back to smoking cigarettes."

So how long it takes to stop vaping is up to you, however you can expect to experience:

• Withdrawal symptoms around 8 hours after your last vape
• After 24 hours withdrawal and cravings will start to peak
• At 72 hours (about 3 days) your withdrawals will be peaking, expect to feel irritable and have intense cravings to vape 

"After 2-4 weeks your 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."

Top tips to quit vaping

In 2021 current vapers aged 15-36 were asked about quitting vaping:

• 54.2% reported general intentions to quit
• 15.3% reported intention to quit within 30 days
• 33.3% reported a past-year quit attempt 

"Over half of vapers want to quit or have thought about quitting. If you’re one of them, here are our top tips to help you quit vaping:"

• Reduce the nicotine – reduce the strength of the nicotine in your vape over time and quit gradually.
• Create vaping rules – only vape on your breaks at work or outside your home.
• Understand your reasons for quitting - Write down the reasons you want to quit and look at this list whenever you feel the urge to vape.
• Set a quit date - pick a date within the next two weeks to quit vaping. Use this time to get ready.
• Identify your triggers - recognise the situations, feelings, or people that make you want to vape and develop ways to deal with these. 
• Avoid your triggers – Once you know what your triggers are you may need to avoid situations where you may be tempted to vape.
• Plan ahead – Decide how you’re going to handle situations where you might be pressured to vape.
• Use Nicotine Replacement Therapy (NRT) - You could use nicotine patches, gum, lozenges, or inhalers.
• 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 help manage stress.
• Celebrate your progress – Treat yourself to something special for reaching certain milestones.
• Keep your hands and mouth busy - Use sugar-free lollipops, straws, or stress balls.  

In our survey of 500 UK adults, half of respondents (51%) said they think the UK’s plan to ban disposable vapes in 2025 will help more people quit.

"If you feel like you may want to go back to smoking or puff more on your vape, increase how much nicotine is in your vape and how much you use it. Then once the feelings around starting to smoke go away you can begin to quit vaping gradually. Quitting vaping may take multiple attempts but successfully quitting can be achieved."

What can I replace vaping with?

"Replacing vaping with healthier alternatives such as exercise, sugar-free gum, going for a walk or meditating can help you to quit. There are also medications that can help manage cravings and reduce the urge to vape."

Nicotine Replacement Therapy (NRT)

NRT is available from pharmacies, supermarkets and to buy online. Options include:

• Patches which provide a steady dose of nicotine throughout the day.
• Gum and lozenges can help with immediate cravings.
• Inhalers and nasal sprays mimic the hand-to-mouth action of vaping. 

Varenicline

"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.

“Varenicline made the news in November when the NHS announced that it would start offering the pill to those wanting to quit smoking. In studies, people who use varenicline to quit smoking had higher rates of success than those using another smoking cessation. 45.5% of participants quit smoking with varenicline compared to 33% using Nicotine Replacement Therapy (NRT).” 

Cytisine

"Cytisine is a daily tablet that’s available via a prescription. It helps to increase your chances of quitting smoking and vaping by reducing your urge to do so. It doesn’t contain nicotine, but helps to manage withdrawal symptoms and cravings."

Conclusion

"Vaping is less harmful than smoking and has helped many people stop using tobacco products. Vaping is only recommended to help current smokers quit but it has become increasingly popular in recent years. Now many vapers are seeking ways to quit vaping. As well as going cold turkey, you could use prescription treatments or over-the-counter treatments such as NRT to help you quit vaping."

References

https://backup.ons.gov.uk/wp-content/uploads/sites/3/2023/09/Adult-smoking-habits-in-the-UK-2022.pdf
https://ash.org.uk/uploads/Use-of-e-cigarettes-among-adults-in-Great-Britain-2023.pdf
https://www.nhs.uk/better-health/quit-smoking/vaping-to-quit-smoking/
https://truthinitiative.org/research-resources/quitting-smoking-vaping/quitting-tobacco-facts-and-stats
https://pubmed.ncbi.nlm.nih.gov/34177413/
https://www.surrey.ac.uk/news/vaping-worsens-sleep-quality-and-mental-health-young-people
https://www.ajpmonline.org/article/S0749-3797(21)00429-3/abstract