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How to stop vaping; Quitting vaping can be easier when you prepare ahead of time and have a plan. Find out what steps you can take to prepare to quit vaping.

Know why you quit

There are many good reasons to quit vaping. Do you want to feel healthier? To save money? Knowing why you want to quit vaping can help you stay motivated and focused on your goal of quitting vaping.

Think about the things in your life that are important to you. Does vaping get in the way of what’s important? If you’re not sure, try asking yourself these questions:

Does vaping affect my health?
Is vaping controlling my life?
How does vaping affect how I think and feel?
How does vaping affect my relationships with my friends, parents, boyfriend/girlfriend or other people important to me?
How does vaping or thinking about vaping interfere with my schoolwork or grades?
Are there any activities I used to like that I no longer enjoy because of vaping?
Am I spending a lot of money to keep vaping?
What am I looking forward to most after quitting?

Your answers to these questions can help you see how vaping is affecting your life, perhaps in ways you haven’t thought of before. Make a list of all the reasons you want to quit vaping and put it somewhere you’ll see it often. It may be useful to keep the list on your phone. When you feel like vaping, look at the list to remind yourself why you want to quit vaping. Frequently reminding yourself why you want to quit can keep you focused on quitting vaping.

Stop smoking completely

Some people who vape also use cigarettes or other tobacco products. If you smoke cigarettes or use other tobacco products in addition to vapes, now is a good time to quit those as well.

We know it can seem difficult to quit smoking or using other tobacco products at the same time as vaping, but going completely tobacco-free is the best thing you can do for your health.

Remember: there are tools to help you quit smoking.

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Download the quitSTART app or try SmokefreeTXT by registering online or texting QUIT to 47848.

Pledge to quit

The first step to quitting vaping is choosing a date to quit. Here are some tips to help you choose a quit date:

Give yourself time to prepare. Preparing can help you feel confident and give you the skills you’ll need to quit smoking.
Don’t put it off too long. Choosing a date that’s too far away gives you time to change your mind or not want to quit smoking anymore. Choose a date that is no more than a week or two away.
Prepare for success. Try not to pick a quit date that will be stressful, like the day before a big exam.

Have you chosen your quit date? Circle it on your calendar or set an alert on your phone, and make sure you have a plan for what you’ll be doing on the big day.

Create your quit plan

Create a personalized quitting plan to help you stay confident and motivated to quit vaping. Having a plan for dealing with tough times can help you stay on track and increase your chances of successfully quitting.
Know what challenges to expect

The first few weeks of quitting vaping are usually the hardest. Take it one day at a time. You may face challenges along the way, but knowing what to expect and being prepared can help.

Learn your triggers. Certain people, feelings or situations can make you want to vape. It is important to know your triggers. It may be best to avoid situations that may tempt you to vape when you are in the early stages of quitting.

Prepare for cravings and withdrawal. Think about how you will fight cravings and manage withdrawal symptoms. Knowing what to expect and having strategies for dealing with thoughts about vaping or uncomfortable feelings will help you succeed and stay with your quit in these difficult times.

Resist temptations. Avoid places and situations where others vape. If you cannot avoid vaping, plan how you will handle these situations. It might mean that you take a temporary break from your friends you vape with and think about what you would say if someone offered to vape.

Imagine your self without vaping

It can be hard to imagine your life without e-cigarettes, especially if vaping is something you do a lot throughout the day. You may feel like a part of yourself is missing when you first quit smoking. It may take time to get used to the new you without vaping, but over time it will become your new normal. Here are some strategies that can help:

Make the mental shift. Start thinking of yourself as someone who doesn’t vape. It will help you separate from vaping and give you the confidence to quit and be quiet.
Focus on the positive. Make a list of all the positive things about yourself that don’t involve vaping and post it somewhere you can see often, like on your bedroom wall or on your phone. It will remind you that vaping does not define who you are.
Imagine the future that you are. Think about who you want to be in the future. Compare that with who you are now. Ask yourself: how are they different? How does vaping get in the way of what you want for the future? The answer to this question can motivate you to stick with your decision to quit smoking.

Build your team

Surrounding yourself with supportive people can make quitting vaping easier. Friends, family, colleagues and others can be there to listen to you, improve your mood and distract you from using your vape.

Ask for help. You don’t have to do it alone. If you feel comfortable, tell your friends and family that you are quitting vaping and that you will need their support. Here are some ways to request the support you need.

Be specific. Whether you need tough love or something softer, tell your friends and family what kind of support you want and how often you want their help. For example, if you feel stressed or anxious after school, ask a friend to distract you.
Say thank you. Tell your support team you appreciate them. A thank you can go a long way – and it doesn’t take long. Research also shows that being grateful can improve physical health, mental health, and self-esteem.
Support others. Support is a two-way street. Reach out to your friends and ask them what you can do to help them. Or do something to brighten someone’s day.

Talk to a doctor. Talk to your doctor or other healthcare professional about how to quit vaping. Ask them how they could help you. They can offer support and resources.

Talk to a smoking cessation counsellor. Benefit from free, personalized support from an expert. Call 1-800-QUIT-NOW or 1-877-44U-QUIT to speak with a smoking cessation counsellor. You can also chat online using the National Cancer Institute’s LiveHelp service.

Dealing with people who don’t understand. Some important people in your life may not understand your decision to quit. It can be frustrating or disheartening when someone in your life isn’t as supportive as you’d like. Try one of these strategies:

Go away. You may need to take a break from unsupportive people when you first quit. Let them know that you need to make quitting vaping your priority right now.
Recommit to quitting. Remind yourself why you are quitting smoking and why it is important for you not to vape.

Ask them to respect your decision. Not everyone will know how to be supportive, and that’s okay. Ask them not to vape around you or offer to use their vape.
Lean on positive people. Spend time with people who make you feel good about your decision and want you to quit.

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