Thinking about quitting vaping? A practical, judgement-free guide

Vaping has become common across all age groups in Australia, and many people who started vaping to quit smoking, or simply out of curiosity, now want to stop. If that is you, quitting is very achievable, and you do not have to do it alone. This guide explains what to expect and the support available.

Why vaping can be hard to quit

Most vapes contain nicotine, often at high levels, even when the packaging does not say so. Nicotine is highly addictive, which is why many people find they reach for their vape automatically, especially when stressed, bored or socialising.

Vaping also becomes linked with routines, such as after meals, in the car or on a work break. Successful quitting usually addresses both the nicotine dependence and these habits.

The rules on vapes in Australia

Australia has strengthened regulation of vapes. Therapeutic vapes are intended to be supplied through pharmacies for people trying to quit smoking or manage nicotine dependence, and the sale of disposable and recreational vapes in shops is banned. The rules can change, and your pharmacist or GP can explain current options.

Products sold illegally may contain undeclared ingredients and inconsistent nicotine levels, which is another reason many people decide to stop.

Planning your quit

Choose a quit date within the next couple of weeks and tell people you trust. Think about when you vape most and plan alternatives for those moments. Remove vapes and chargers from your home, car and bag before your quit date.

Some people stop completely on one day; others gradually reduce how often they vape or the nicotine strength. Either approach can work, and it is fine to talk through which suits you.

Managing cravings and withdrawal

Cravings usually pass within a few minutes. Delay, distract yourself, drink water, take deep breaths or go for a short walk. Withdrawal symptoms such as irritability, restlessness, trouble sleeping, increased appetite and difficulty concentrating are common in the first couple of weeks and generally ease over time.

Nicotine replacement therapy and other quitting medicines may help some people. A GP or pharmacist can discuss whether these are suitable for you and how to use them.

Free support that works

Quitline (13 78 48) offers free, confidential support and can call you back at times that suit you. The My QuitBuddy app helps you track progress and manage cravings. Combining counselling support with any medicine discussed with a health professional gives many people the best chance of success.

If you slip up, it is not failure. Many people make several attempts before quitting for good. Each attempt teaches you more about your triggers.

Vaping and your health

Research into the long-term effects of vaping is still developing, but vaping is known to expose users to nicotine and other chemicals that can irritate the lungs and airways. Many people notice coughing, throat irritation, headaches or poor sleep while vaping.

Nicotine can also affect mood and concentration, and dependence can make people feel anxious or irritable between vapes. Many former vapers report feeling calmer, sleeping better and saving money once they have quit.

Supporting a young person to quit

If you are a parent or carer, approach the conversation with curiosity rather than anger. Ask what they like about vaping and whether they have thought about stopping. Young people are more likely to quit when they feel supported and in control of the decision.

Quitline offers support for young people, and a GP can see a teenager confidentially. Schools may also have programs and resources.

Staying vape-free

The first few weeks are often the hardest, but cravings can return in stressful situations months later. Keep a list of your reasons for quitting, plan what you will do when cravings hit, and avoid situations where you used to vape until you feel more confident.

Celebrate milestones, such as one week or one month vape-free, and consider putting the money you would have spent towards something you enjoy.

Support at Morisset Doctors

Quitting smoking and vaping is one of the services available at Morisset Doctors. A consultation can help you make a plan that fits your life, discuss options and arrange follow-up to keep you on track.

Book online through HotDoc or call reception on (02) 4006 8222.

Frequently asked questions

This article provides general health information only and is not a substitute for individual medical advice. Everyone's situation is different. Please book an appointment to discuss your own health. In an emergency, call 000.