How to Quit Vaping: Expert Tips, Nicotine Alternatives & Real Success Stories

You may have decided that you'd like to quit vaping, whether for health reasons, financial or both. If you've come to the end of your vaping journey we're going to show you the best strategies that you can take to stop. Quitting vaping cold turkey can be as difficult as doing the same with cigarettes, but it needn't be stressful as there are a number of options available as well as reduction methods that can help you quit vaping and nicotine with ease.

In this article we’ll explore a variety of effective nicotine alternatives such as nicotine pouches and heated tobacco, and we'll also show you how you can slowly reduce your nicotine content using vape liquids.

How to quit vaping: Step-by-step guide

If you're ready to quit vaping, there are 3 main options available to you: Going cold turkey, gradual reduction or switching to alternatives. Here's a quick guide to help you get started:

Plan your strategy:
1. Set a goal to reduce nicotine intake gradually.
2. Or use nicotine alternatives like strips, gum or pouches.
3. Distract yourself with activities during cravings.
4. Seek support from friends or professionals.

Going cold turkey

If you’re vaping, it's most likely because you found that kicking the habit is not that easy. You can choose to stop vaping immediately without reduction, but this will be just like going ‘cold turkey’ when trying to quit smoking. Keep in mind that you’re not quitting the delivery method but the substance, which brings with it all the struggles of quitting, such as cravings and anxiety. You will also miss out on one of the major benefits of vaping, which is being able to vape lower nicotine strengths.

Use nicotine alternatives

Take advantage of lung friendly alternatives like nicotine pouches, nico-pearls and nicotine strips. Oral nicotine delivery provides a quick and easy solution that also caters to lower strengths, allowing you to gradually wean yourself off nicotine entirely.

Gradual reduction

Instead of facing the stress of immediate cessation, you can begin to gradually reduce the amount of nicotine that you vape. Most vapers use between 10mg to 20mg of nicotine as it offers a similar amount to what they were used to when smoking. Nicotine strengths can go as low as 3mg and you can reduce this amount even further by mixing vape juice yourself using cost saving 50/50 shortfill bottles or DIY kits and adding the nicotine yourself.

How long does it take to quit vaping?

Quitting vaping through gradual nicotine reduction can take several weeks to a few months, depending on your dependence and lifestyle.

• Log in at least a couple of weeks to a month before you drop down to a lower nicotine strength.

• Imagine you are climbing Mt Everest, 0mg is your goal or summit. Every few hundred metres, you have to stop to rest and acclimate. Take your time with each lower strength until you feel comfortable moving lower.

• Once you get to 5mg of nic salts you have a couple of options.

• If you wish to continue using nic salts, you can purchase a 50ml or 100ml shortfill bottle and add a nicotine shot yourself.

• You can also switch to 10ml bottles of pre-mixed Freebase 50:50 nicotine at a 3mg strength.

Bear in mind that freebase nicotine is very harsh at strengths greater than 6mg. So if you go from 20mg nicotine salt strength to 18mg freebase nicotine, you’ll be in for a nasty shock as the throat hit is extremely unpleasant for most vapers.

How do you vape lower than 3mg nicotine strength?

Once you are comfortable with vaping at the 3mg nicotine level and want to go even lower, you can switch to shortfills and use 10ml nicotine shots to add a custom amount of nicotine - this will give you full control over your nicotine strength.

Here’s how it works.

• First, grab a 50ml or 100ml shortfill with a 50:50 PG/VG ratio.

• For the 50ml option mix in half a 10ml nic shot.

• For the 100ml version use an entire single shot.
• This will result in a 1.5mg nicotine strength for both respective bottle volumes.
• From there, you can choose to move to nicotine-free vaping or go even lighter by halving the nic shot content again to produce a 0.75mg strength.

Gradually adding less and less nicotine to a 0mg shortfill can help see you through the final stretch.

Quitting Disposable vapes

While this guide primarily addresses quitting vaping in general, a special focus on disposable vapes like Elf Bars is crucial due to their unique challenges. Disposable vapes have become increasingly popular due to their convenience and variety of flavours, making the quitting process distinct in certain ways.

When looking to quit disposable vapes, consider the following steps:

• Understand Your Usage: Recognise your patterns with disposable vapes. Are they a constant companion or a social habit?

• Gradual Reduction: Similar to reducing nicotine strength in regular vaping, you can gradually reduce your usage of disposable vapes or switch to a refillable vape kit.
  

• Alternative Coping Strategies: Replace the habit with healthier alternatives, like chewing gum or using stress balls, especially in situations where you'd typically use a disposable vape.
• Support Networks: Leverage support from friends, family, or online communities. Sharing experiences with others trying to quit disposable vapes can be motivating.
• Reward Your Progress: Celebrate milestones in your journey to quit disposable vapes, like a week without using them.
  

Remember, the key to quitting disposable vapes, including popular brands like Elf Bars, is a combination of willpower, strategy, and support.

How do nicotine-free vape products work?

Nicotine free vape juice is made of exactly the same ingredients minus the nicotine. You will need a refillable vape kit to vape zero nicotine juice. Nic-free vape liquid can help you through your final stage, where ‘going through the motions’ for a couple of weeks can help you finally step away from vaping.

Here are some tips to help you over your final Quit Vaping hurdle:

• Set a goal of three days without nicotine, this is a critical milestone since it's when cravings peak before gradually subsiding.

• Once you've made it through the first week, you should find that your cravings have subsided considerably. Making it to the first week without nicotine is a huge achievement. By then, you'll likely find that you're already thinking about vaping less often.

• After one to three months, your cravings should have completely subsided.

Remember, every day without nicotine brings you closer to freedom from cravings - and a healthier, happier you.

Tips to help with nicotine withdrawal

If you've quit vaping cold turkey or you're down to your lowest nicotine strength and ready to take the leap, here are a few strategies to help you overcome your nicotine urges. Remember, withdrawal symptoms are temporary and nicotine cravings usually pass after a minute or two, all you need to do is disrupt the craving with a quick activity.

You have the power to overcome cravings. A quick distraction, like going for a walk or even just stretching, can make all the difference.

It’s not easy to ignore those final urges, but remind yourself that they are just that - urges. They'll pass quickly, and every time you overcome one, you're getting stronger.

• Keep busy: Make a cup of tea, get up and do some housework or go for a short walk.

• Breathe: Taking three slow, deep breaths every time you experience a craving can also be very effective.

• Ask for help: Don't hesitate to reach out to friends and family - they care about your journey, and even a brief phone call or text message can make a huge difference when you're facing a tough craving.

• See your doctor: There is a robust support network funded by the NHS that can help you.

• Count your wins: Remember to be kind to yourself and count your wins. Treat every hour gained as a trophy and celebrate your first full day without nicotine.

• Rewarding yourself: Use the money you're saving to treat yourself to something special.

• Journal: Writing about how you feel during cravings can not only disrupt the craving but also help you reflect on your progress. Try jotting down your thoughts each day to remind yourself of your wins and how far you've come.

While the journey to quit nicotine looks different for everyone, hearing real-life experiences can be both inspiring and grounding. Sometimes, knowing that someone else has gone through the same struggles - and ultimately found a path forward - can make all the difference. Below, Vape Superstore's Nicole Akpata shares her own quit journey: the challenges, the small wins, and the moments of self-reflection. Here's how her journey to a nicotine-free life unfolded...

A Personal Quit Journey: The Highs and Lows of Kicking Nicotine

Week 1

The first three days in particular were the hardest. As I sat at my desk trying to push on with my work, I was met with this nagging urge to pick up a vape. I noticed the lack of focus that came over me, all I could think about was satisfying my cravings as opposed to the task at hand. I fought through and used snacks and chewing gum as a replacement. This was going to be hard.

I did, however, notice that I was starting to fall asleep a lot quicker at night, I guess the nicotine was beginning to leave my body. My runs also started to become easier, I sprinted down my familiar route with a new found urge to run faster than I had ever ran. Maybe I could do this?

Fast forward to the Friday of the first week and there I was having a few drinks, the cravings began to come back, this time harder than previously. I urged a friend to pass over their vape, which they refused to do, as they knew I was attempting to stop the habit. Another friend had a CBD vape with them and decided to pass me this instead, much to my delight. I puffed on the CBD vape and it helped. Week one down and technically I still hadn’t vaped any nicotine.

Week 2

This week I noticed the cravings began to subside, especially whilst at work. I was no longer craving nicotine after my morning coffees or after eating - which were always the times I enjoyed a vape. The replacements i.e the chewing gum and snacks also fell to the wayside, I started to see out of the tunnel of hopelessness. The only time the cravings would attack would be watching as friends vaped around me but I still didn’t feel the urge to ask them for a puff. My sleep and runs continued to improve. I started to finally feel like I could maybe keep this going. Second week down and still no nicotine.

Week 3

Now I was starting to feel more energised and in a better mental state. People started to tell me how my skin looked really good which was also another reason that pushed me to stop. That felt good and gave me the boost to keep on going. Working without a vape at my desk was now normal, the brain fog was clearing, as was my focus. However this week I was set to go to a festival on the weekend, which meant a lot of alcohol would be consumed - this was my weak spot and where the inhibitions will subside. Anyway, I went and had a great time at the festival, but it was also where I relapsed and vaped. I felt terrible and annoyed at myself but assured myself it wouldn't happen the following week. At least now I knew my triggers and where they lay.

Week 4

I decided to put the regret to rest and allowed myself to truly believe that one failure wouldn't ruin what I had been so proud of the weeks before. Work again was an easy ride, I could now detach the idea of vaping with work completely. Morning coffees and lunches were simple again, without the urge to vape. I even went out for a night with a group of friends and resisted the urge to vape! If I could go out drinking and not vape I could truly beat this habit. With my skin clearing up, my runs becoming easier, and the time I slept being extended - the benefits were finally beginning to show. This motivated me to keep on going. Week 4 down with 1 relapse in tow, this is definitely going to be a journey but one that I am willing to take.

If you're not yet ready to do battle with your nicotine addiction and just want to quit vaping quicky, then your best bet is to opt for a nicotine alternative like nicotine pouches. They've soared in popularity in recent years and have a number of quality of life enhancements that may just make then the ideal swap for you.

Tobacco Free Nicotine Pouches: The Discreet Alternative

Nicotine pouches are cheap, subtle and provide long lasting satisfaction making them an attractive alternative to vaping. Each tub comes with 20 pouches that can each be used for up to an hour. Best of all, you can use them indoors and any situation where you wouldn't normally be able to smoke or vape such as the cinema, public transport, in the office - you get the idea.

Quick, easy and discreet, they come in a wide assortment of flavours and nicotine strength options. Nicotine pouches are fast becoming a popular method to quit smoking in the UK. You place a small sachet, filled with nicotine and flavouring, under your lip for a gradual release of nicotine over a period of 30 minutes to 1 hour.

They are also completely tobacco-free and not to be confused with snus, which is similar in design, but contains tobacco leaf and is not legal to sell in the UK.

The benefits of nicotine pouches

• 100% tobacco free

• Cheaper than vaping

• Easy to use

• Can be used indoors

• Lung friendly

• Odour free

Here are 3 of the most popular nicotine pouch brands - you can also save over 15% with our multi-buy deals.

Yes, you can also reduce your nicotine levels with pouches

Most nicotine pouch brands offer a variety of nicotine strengths. This gives newcomers the opportunity to start with a low dose and gradually find a suitable strength. Moreover, reducing the strength of your pouches over time can be an effective way to taper off nicotine as you work toward quitting. Not all brands offer lower strengths, so you might need to switch brands to access these options. Also, be mindful that reducing strength can sometimes lead to increased frequency of use.

By staying mindful of your nicotine strength and frequency of use, you can find a balance that supports your goals, whether it's cutting down or quitting entirely.

Summary

Quitting smoking and vaping is possible through gradual reduction of nicotine intake, using nicotine alternatives like pouches, and seeking support. With persistence and the right strategy, you can overcome cravings and lead a healthier lifestyle. Quitting nicotine is a journey that takes time, patience, and support. Remember, every step forward is progress worth celebrating. Use the tips and resources we've outlined to stay motivated and build a healthier, nicotine-free future. You’ve got this!

Ready to take the next step? Share your quitting journey or timeline in the comments to inspire others, and don’t forget to explore our nicotine pouches. Stock up now to stay on track and save money as you work toward a healthier, nicotine-free future! Shop now and start your journey today.

Additional Resources

Stop Smoking London and the NHS are excellent websites that can provide you with additional tools and guidance to help you on your way. Have you tried any of these methods before, or are you just starting your journey? Share your experiences or questions in the comments below.