Effective Ways to Quit Smoking and Vaping: Best Nicotine Alternatives

Stopping smoking is the single best thing you can do for your long term health. It’s also great for your wallet and could save you 1000’s of pounds every year. The NHS Stoptober campaign highlights the importance of quitting smoking along with providing proven nicotine replacement therapies (NRTs) and support to help you quit. These include nicotine alternatives such as vaping.

In this article we’ll explore a variety of nicotine alternatives, starting with vaping and then moving on to other effective solutions such as nicotine pouches and heated tobacco. Not only that, but we’ll go even further and show you how to quit vaping and nicotine for good.

Best alternatives to the disposable vapes ban

Medically approved products that supply you with nicotine whilst reducing or completely removing tobacco are considered a nicotine replacement therapy (NRT). Nicotine patches, gum, lozenges and sprays are an example of NRTs that can be used for people who wish to stop smoking.

Vaping is not classed as an NRT but is regarded as the most successful stop smoking aid used by people in England. Vaping is valued by the NHS as a harm reduction tool and promoted through the government's swap to stop campaign. It provides smokers with a method that not only feels familiar, but also has the option of gradual nicotine strength reduction. This allows smokers to wean themselves off nicotine slowly instead of going cold turkey.

What is the best way to quit smoking

Vaping has the highest success rate of all the tobacco alternatives available, and recognised by the government as being 95% safer than smoking.

It uses a flavoured e-liquid, blended with nicotine that is heated into an aerosol and inhaled. Vaping is the most popular stop smoking aid in England, as it replicates many of the same motions and experiences that smokers are used to - this familiarity can help in the quitting process. It also offers you the ability to customise your experiences as well as your nicotine intake.

Vaping Facts

• Switching to vaping removes the harmful substances associated with tobacco use, like tar and carbon monoxide.

• According to surveys undertaken by Action on Smoking and Health (ASH), e-cigarettes have helped between 30,000 to 50,000 smokers quit every year since 2013.

• Vaping is a proven method, 2.7 million vapers in Great Britain are ex-smokers.

• The NHS has found that almost two-thirds of people who vape and receive support successfully quit smoking.

What happens when you quit smoking and start vaping?

• Reduce exposure to harmful chemicals – tar and carbon monoxide will start to clear from your body

• Oxygen levels begin to recover - your circulation and energy levels will improve

• Improved lung function - decreased coughing & wheezing, breathing becomes easier

• Improved oral health - smoking is a leading cause of gum disease

• Enhanced sense of taste and smell - your senses will begin to heal

Best vapes to quit smoking

The convenience of disposable vapes makes them a popular choice for smokers just starting their vaping journey. However, for those looking for a more sustainable and cost-effective option in the long run, pre-filled pod kits and refillable vapes are the way to go. Not only are they far cheaper, but they also significantly reduce waste.

Pre-filled pods kits for the win

Closed pod vapes are rechargeable devices that use 2ml pods, pre-filled with flavoured vape juice and 20mg of nicotine. They are effortless to operate, require little maintenance and are much cheaper than disposable vapes. Recent closed pod systems known as ‘big puff vapes’ can deliver up to 6000 puffs. They use multiple pods or vape juice containers that greatly increase the volume of e-liquid each kit can hold. Pre-filled pod kits are limited to the brand flavours and the highest (20mg) nicotine strength.

Here are examples of the best selling pre-filled pod kits available right now:

Why refillable vapes are best

If you want more flavour and nicotine variety, get a refillable vape - you’ll spend over 70% less when you switch from disposables to one of these devices. With a pod vape kit and a bottle of e-liquid, you will have control over how much nicotine you vape and can experience an endless choice of flavours. The pods are easy to fill and can be swapped out in much the same way as the pre-filled vape designs.

Head to our store and grab a refillable MTL kit and free nic salt. Here are four of the best kits available:

While vaping offers a familiar experience, there are times when it’s not practical or permissible to vape, such as during work hours or on public transport. In those situations, nicotine pouches provide a discreet and effective way to manage cravings.

Nicotine pouches provide long lasting satisfaction and are ideal for smokers who find themselves in situations where they cannot smoke or vape. Each tub comes with 20 pouches that can each be used for up to an hour.

Quick, easy and discreet, they come in an 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.

Nicotine pouches are cheaper than vaping and are favoured by those who wish to satisfy their cravings discreetly. You can double your chances of success by combining nicotine pouches with vaping - they come in very handy during times when you cannot vape.

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 save over 15% with our multi-buy deals.

If switching to vapes or nicotine pouches feels like too much of a change, heated tobacco offers a closer alternative to traditional smoking, and in a positive step in the right direction.

Heated tobacco blends tobacco with vaping liquid in a cigarette-like stick, which is then heated in a device to create a tobacco flavoured vapour. It is much cheaper than smoking, but not as cost-effective as vaping. Though safer than smoking, it is still a tobacco product and carries the associated risks, albeit to a lesser extent.

The benefits of heated tobacco

• Reduced harm compared to smoking

• No tar, ash or smoke

• Lower exposure to chemicals

• Less secondhand smoke

• Less odour

• Variety of flavours

These IOS Iluma One and Ploom X kits come with 2 free packs of tobacco sticks:

Give yourself the best chance

Combining nicotine pouches with vaping or heated tobacco can be an effective way to control your cravings and finally break free from smoking. Heated tobacco and vaping provides an instant hit of nicotine along with a like-for-like swap with cigarettes, and is highly effective because it replicates the sensation of smoking. You can incorporate your vape into your outdoor social activities, which can help you to phase out smoking.

Nicotine pouches are perfect for indoor use. You can use them on public transport, in the office or any indoor venue - they also provide amazing support during flights abroad. Using both methods, you can ensure that you have a constant supply of nicotine, which will greatly reduce your temptation to smoke.

Here’s an example of a vape kit and nicotine pouch combo to boost your success:

How to quit vaping: Step-by-step guide

If you're ready to quit vaping, here's a quick guide to help you get started:

How to Quit Vaping:
1. Set a goal to reduce nicotine intake gradually.
2. Use nicotine alternatives like patches, gum, or pouches.
3. Distract yourself with activities during cravings.
4. Seek support from friends or professionals.

Whether you’re using vapes or nicotine pouches you can take advantage of the gradual reduction approach instead of going ‘cold turkey’.

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.

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.

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

Distractions and exercise can help you get over those final urges. Withdrawal symptoms are temporary. Nicotine cravings usually pass after a minute or two. All you need to do is disrupt the craving with a quick activity.

Remember, 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.

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. 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 multi-buy deals on vaping products and 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.