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Thinking about stopping vaping?

If you've started vaping and you're thinking about stopping – that's a brilliant decision for your health and your future.

It's understandable if you feel a bit worried about quitting because of the nicotine, especially if you've been vaping for a while. But remember, it is possible to quit, and there's support available to help you every step of the way.

Here are some tools and tips that can support you in stopping vaping:

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1. Recognise vaping as a habit
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This is the first step towards taking control of your health. Realising that vaping might have become a habit or an addiction empowers you to take it seriously and make a change.

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2. Talk to someone you trust
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Sharing your decision with a parent, guardian, teacher, school nurse, or another trusted adult can make a huge difference. They can offer encouragement and help you find support.

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3. Think about your reasons why
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Note down why you want to stop vaping. These could be for your health, to save money, wanting to feel less dependent (or more in control), other personal motivations or all of these reasons! Looking back at this list can keep you focused if things get tough.

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4. Set a quit date
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Choose a day to stop vaping. Having a specific date can help you to prepare.

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5. Identify your triggers
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What makes you want to vape? Is it stress, boredom, or being around others who are vaping? Once you know your triggers, you can develop strategies to deal with them without vaping.

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6. Make a plan
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After thinking about when and where you usually vape and what triggers your cravings, try to avoid these situations or plan alternative activities for those times. For example, if you typically vape after school, plan to meet up with friends who don’t vape or engage in a hobby to keep you distracted.

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7. Find healthy distractions
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When you get a craving, try doing something else to distract yourself. You could go for a walk, listen to music, play a game, or spend time with friends who don’t vape. These activities can provide a welcome relief from the urge to vape.

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8. Celebrate small wins
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Quitting can be a journey with ups and downs. Acknowledge and reward yourself for reaching milestones, like going an hour, day or week without vaping.

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9. Don't be afraid to seek professional help
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If you’re finding it hard to quit, remember that you’re not alone. There are professionals who can help and are ready to support you to quit vaping.

Doctors, school nurses, and counsellors can offer guidance and support tailored to your needs.

In the UK, while there aren’t specific “stop vaping services” widely available yet, healthcare providers are aware of and want to support young people who want to quit.

You can still access general stop-smoking services for advice.

Read more about getting support to quit vaping here.

 

how to get help

If you have any more questions on this area or would like to speak to somebody about this topic, have a look at the links or search for your local services in the blue box below. Alternatively, you can always contact your school nurse.

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Find help in your local area

Find help in your local area

Find out what services are available to you in your area. Remember your school nurse is always there to give you confidential help and support.