Vaping to quit

Vaping to quit smoking

Vaping can help people to become smokefree. It provides some of the nicotine that they would usually get from smoking, but in a less harmful way.  Vaping can help with the social side of quitting too. 

If you’ve tried other ways of quitting such as Nicotine Replacement Therapy (NRT) and have not been successful, vaping may be an option for you.

Vaping is not for children and young people. People who don’t smoke should not vape. 

Differences between vaping and smoking 

A vape is an electronic device that heats a liquid, turning it into an aerosol (vapour) which the user inhales. Vaping delivers nicotine in a less harmful way.

Smoking delivers nicotine by burning tobacco, a process that produces harmful substances, including those known to cause cancer.

Nicotine is addictive, but it is not the part of cigarettes that causes harm. Learn more about nicotine.

While vaping is less harmful than smoking, it is unlikely to be completely harmless.

Once you’ve quit smoking, and you feel confident you won’t go back to smoking, you should make a plan to stop vaping too.

Choosing a vape 

When buying a vape and e-liquid, make sure it is from a trusted source, such as a specialist vape shop.

When you are starting out with vaping to stop smoking, the closed devices with sealed and prefilled pods  are easiest to use.

To help minimise withdrawal symptoms, you’ll need to choose the right nicotine strength:

• Heavy smokers (more than 20 cigarettes a day): Consider a high nicotine strength (18-20mg/mL)
• Moderate smokers (10-20 cigarettes a day): Start with a medium strength (12-18mg/mL)
• Light smokers (fewer than 10 cigarettes a day): Opt for a low strength (6-12mg/mL)

It’s a good idea to consult a stop smoking service, Quitline, or a specialist vape shop for advice. They can help assess your needs and guide you to the most suitable option. You may also need to adjust over time as you feel less dependent on nicotine. 

Keep e-liquid stored safely away from children and pets to prevent accidental exposure and be sure to follow the specific instructions for your device.  

Transitioning from smoking to vaping   

When transitioning to vaping, begin by identifying the times and situations when you most commonly smoke and use vaping instead. 

Keep your vape device accessible in places where you’d usually keep cigarettes, such as your bag. This makes the switch easier. Aim to completely replace cigarettes with vaping as soon as possible and track your progress daily to stay motivated. 

For more information on vaping, visit Vaping Facts.

Setting boundaries for vaping 

Vaping can be a useful tool to help you quit smoking, but it's important to use it mindfully.  

It's a good idea to set boundaries, such as limiting where and when you vape. This can prevent it from becoming a long-term habit or creating new behaviours that are hard to break. For example, avoid vaping in places where you used to smoke or during specific routines, such as when you're having your morning coffee.

These boundaries not only help you stay focused on quitting smoking, but also make it easier to eventually reduce and stop vaping altogether.   

Common side effects 

The most common side effects of vaping are a cough, and mouth and throat irritation. If these persist, seek medical advice.  

Getting support

However you choose to quit smoking, support from a quit coach can help. They are trained to support you to quit using vaping, or using other medications. You can also be set up with a plan that increase your chances of successfully quitting. 

Once you’ve quit smoking, a quit coach can help you to stop vaping too.