If you switched to vaping to stop smoking, you've already done the hardest part. Quitting vaping is the next step, and many people find it easiest to do gradually. This guide covers how to quit vaping safely: when to start, how to step your nicotine down using shortfills and nicotine shots, how to quit in one go if you prefer, what withdrawal feels like, and where to get free support.
Two ways to quit vaping
The NHS guide to quitting vaping describes two approaches:
- Gradually: cutting down your nicotine and how often you vape over time. The NHS says this can make quitting easier because it gives your body time to adjust.
- In one step: stopping all at once, with help from a nicotine replacement therapy (NRT) product to manage cravings.
Neither is wrong. Choose the one that suits you, and remember you can switch approach if the first one isn't working.
How to quit vaping gradually
1. Know why you're quitting
Write down your reasons, whether that's breaking your dependence on nicotine, saving money or something else. When a craving hits, reading your list can help you stick to your decision.
2. Lower your nicotine strength
The NHS advice is to check the nicotine content of your e-liquid (shown in mg/ml) and reduce it gradually over time, paying attention to how you feel. If you notice you're vaping more than usual, that's a sign you've reduced too quickly. Go back up a step and try again when you're ready.
There's no official schedule for how fast to go. A common approach is to step down through the strengths available to you. For example, if you vape at 6mg/ml, you might move to 3mg/ml, then 1.5mg/ml, then 0mg/ml, only moving on when you're comfortable at the current level and not vaping more to make up for it.
How to make lower strengths yourself
If you use shortfills, you can mix exactly the strength you want with nicotine shots, which are 10ml bottles of unflavoured nicotine liquid. For example:
| Shortfill | Nicotine shots (18mg/ml) | Result |
|---|---|---|
| 50ml | 1 shot | 60ml at 3mg/ml |
| 100ml | 2 shots | 120ml at 3mg/ml |
| 3mg/ml mix plus the same amount of 0mg liquid | None | 1.5mg/ml |
Nicotine shots also come in 20mg/ml, which gives a slightly stronger result: 50ml of shortfill plus one 20mg/ml shot makes around 3.3mg/ml. Our guide to mixing your own shortfill walks through the process step by step, and you can find nicotine shots here.
A side benefit: as you add less nicotine shot, your e-liquid is diluted less, so the flavour often comes through more clearly.
3. Stick with one type of nicotine
Nicotine salts and freebase nicotine can feel different at the same strength. If you switch between them part-way through, it's harder to tell whether you've actually cut down. Pick one type and keep using it until you reach 0mg/ml. Our guide to nic salts explains the differences.
4. Leave longer gaps between vaping
The NHS suggests stretching the time between sessions. If you normally vape every 20 minutes, try every 40 minutes instead. Over time this helps reduce cravings.
5. Create vape-free spaces
Choose places or times where you won't vape, such as at work or in certain rooms at home, and gradually widen them until you're comfortable not vaping at all.
How to quit vaping in one step
If you'd rather stop all at once, the NHS recommends asking a pharmacist or your local stop smoking adviser about switching to a suitable NRT product. According to the NHS, Nicorette QuickMist mouth spray is currently the only NRT product approved for quitting vaping. The NHS suggests combining it with a nicotine patch for steady, longer-lasting cover.
A pharmacist or stop smoking adviser can help you choose the right products and strengths for you.
Nicotine withdrawal: what to expect
Whether you quit gradually or in one step, your body may react to getting less nicotine. The NHS lists common withdrawal symptoms as:
- strong cravings to smoke or vape
- feeling irritable or low in mood
- trouble concentrating
- feeling hungrier than usual
- difficulty sleeping
How long does nicotine withdrawal last?
The NHS's guidance on managing nicotine withdrawal, written for people stopping smoking, says symptoms are usually strongest in the first week, especially the first three days. On average they last three to four weeks, although some people feel them for longer, sometimes for a few months. Tapering gradually is designed to make each step down easier to manage.
Coping with cravings
Cravings pass. When one hits, try going for a walk, drinking a glass of water, keeping your hands busy or doing something that holds your attention for a few minutes. Tell friends and family you're quitting so they can support you, and if you know someone else who's quitting, check in with each other. Celebrate each milestone.
What if you slip up?
It's normal for quitting to take more than one attempt. The NHS says that if you're struggling, using a vape for a short time is fine, and you can try quitting again. If you've been using a vape to stop smoking, going back to vaping is much better than starting to smoke again. Think about what triggered the slip, adjust your plan, and try again when you're ready.
Quitting nicotine pouches
The same principles apply if you use nicotine pouches. You can step down gradually by moving to lower-strength pouches and leaving longer gaps between them, or quit in one step with help from a pharmacist or stop smoking adviser. Check the strength on the can carefully when you step down, because some brands show mg per gram rather than mg per pouch. Our guide to how to use nicotine pouches explains how to read the label.
Where to get free support
- Your local Stop Smoking Service: free, expert support, including advice on quitting vaping. Find your local service.
- Your pharmacist: can advise on NRT products and how to use them.
- Every Mind Matters: if quitting is making you feel stressed or anxious, the NHS's Every Mind Matters has free support and techniques.
Frequently asked questions
Can you quit vaping cold turkey?
Yes. Quitting in one step is one of the two approaches the NHS describes. Support, such as an NRT product recommended by a pharmacist or stop smoking adviser, can make cravings easier to manage.
How long does it take to quit vaping?
There's no fixed timeline. If you taper gradually, it depends on your starting strength and how quickly you're comfortable stepping down. The NHS advice is not to rush: only cut down when you're ready, and slow down if you find yourself vaping more.
How hard is it to quit vaping?
It varies from person to person. Withdrawal is usually hardest in the first few days after you stop. Planning ahead, stepping down gradually and getting support all make it easier, and the NHS notes it's normal for it to take more than one try.
Should I stop vaping if I might start smoking again?
No. The NHS is clear that you should only quit vaping if you're confident you won't smoke. If you're not there yet, carry on vaping and focus on staying smoke-free first.