Quitting smoking and vaping

Nicotine is the addictive substance in cigarettes, e-cigarettes and many other tobacco and vaping products. It reaches the brain within seconds and triggers the release of chemicals linked to pleasure and alertness. Over time the brain adapts, and you need nicotine to feel normal.

Nicotine addiction has two parts:

• Physical dependence: the body craves nicotine and reacts with withdrawal symptoms when it is missing.
• Behavioral and emotional habits: smoking or vaping becomes linked to coffee, breaks, driving, socializing, stress or boredom.

Vaping addiction works in a similar way. Some vapes deliver high levels of nicotine, and their discreet, flavored design can make it easy to use them frequently throughout the day. Many young people who vape find themselves dependent faster than they expected.

Understanding both the physical and habitual sides is key to choosing the right plan to stop smoking or vaping.

When you quit, nicotine withdrawal usually begins within hours and is often strongest in the first days and weeks. Common symptoms include:

• Strong cravings.
• Irritability, frustration or anger.
• Anxiety or restlessness.
• Low mood.
• Difficulty concentrating.
• Trouble sleeping.
• Increased appetite.

These symptoms are uncomfortable but temporary. They gradually ease as your body adjusts. Cravings may still appear months later, especially in situations strongly linked to smoking or vaping, but they become shorter and less frequent.

For people with depression, anxiety or other mental health conditions, quitting is still recommended and often improves mood over time. However, it is a good idea to involve a doctor or therapist, as withdrawal can temporarily affect mood and some medications may need review after quitting.

Smoking cessation is most successful when behavioral support is combined with medical treatment.

Effective options include:

• Nicotine replacement therapy (patches, gum, lozenges and others), which reduces withdrawal without the harmful smoke.
• Prescription medications that reduce cravings, recommended by a doctor or psychiatrist after assessing your health.
• Behavioral counseling, individually or in groups, to plan your quit and handle triggers.
• Cognitive behavioral therapy (CBT) to change thoughts and habits linked to smoking or vaping.
• Motivational interviewing to strengthen your reasons for change.
• Mindfulness-based approaches to ride out cravings.

Health services in many countries offer free or low-cost stop smoking programs. Your doctor or pharmacist can point you to local support.

A psychologist or clinical psychologist can be especially helpful if smoking or vaping is tied to stress, anxiety, low mood or past attempts that didn't last.

A plan makes quitting more manageable:

• Choose a quit date, ideally within the next couple of weeks.
• Identify your triggers: times, places, people and emotions linked to nicotine.
• Prepare alternatives: chewing gum, a short walk, drinking water, breathing exercises.
• Remove cigarettes, vapes, lighters and refills from your home, car and bag.
• Tell friends and family, and ask for support.
• Decide in advance which treatment you will use.
• Plan for high-risk moments, such as drinking alcohol or stressful days.

Cravings typically last a few minutes. Delay, distract and breathe until they pass.

If you slip, it does not mean you've failed. Most people need more than one attempt to quit for good. Reflect on what led to the slip and adjust your plan.

Many people can quit with the help of a doctor, pharmacist or stop smoking service. Talking to a mental health professional can add value when:

• You have tried to quit several times without success.
• You use nicotine to manage stress, anxiety or low mood.
• You have other substance use or mental health concerns.
• You worry about weight gain or mood changes.

In the first session, a therapist will usually ask about your smoking or vaping history, triggers, previous attempts and motivation. Together you will build a personalized plan and practice skills to cope with cravings and stress.

If you are a parent worried about a teenager who vapes, approach the topic with curiosity rather than punishment, and involve their doctor or a school counselor for support.

Quitting at any age brings health benefits, and the sooner you stop, the better.