Quit The Vape Pen with MNB’s Guide to Crushing Your Cravings

Quitting vaping is a tough but achievable goal. If you’re ready to ditch the device and reclaim your health, you’re probably wondering, “How long will this actually take?” There’s no one-size-fits-all answer, but understanding the timeline to quit vaping and the factors involved can significantly boost your chances of success.

The first 24 hours: riding the wave of withdrawal

The initial 24 hours are often considered the hardest day of quitting vaping. Vape withdrawal symptoms, including intense cravings, irritability, anxiety, and difficulty concentrating, can be challenging.^1,2 Tips for quitting vaping during this crucial period include:

• Distract yourself: Engage in activities that keep your mind and hands busy.
• Find support: Reach out to friends, family, or a support group.
• Delay gratification: When a craving hits, tell yourself you’ll wait 10 minutes before giving in. Often, the urge will pass.

Days to weeks: navigating the nicotine rollercoaster

Quitting tobacco or vaping can be a challenging journey, and a major hurdle is nicotine withdrawal. This refers to the array of physical, mental, and emotional symptoms experienced when you reduce or stop nicotine consumption after developing a dependence.³

Nicotine, a highly addictive substance found in cigarettes, e-cigarettes, and other tobacco products, alters your brain chemistry over time.⁴ When you suddenly cut back or quit, your body reacts to the absence of this chemical, leading to uncomfortable withdrawal symptoms. Expect some emotional fluctuations as your brain adjusts.

These symptoms can manifest in various ways, including:³

• Physical: Intense cravings, headaches, increased appetite, nausea, sleep disturbances
• Mental: Difficulty concentrating, irritability, anxiety, restlessness
• Emotional: Mood swings, depression, feelings of frustration

How to stop vaping fast and effectively during this phase?

• Nicotine replacement therapy (NRT): Patches, gum, or lozenges can help manage cravings.⁵
• Prescription medications: Talk to your doctor about medications like bupropion or varenicline.⁶
• Behavioral therapy: Cognitive-behavioral therapy (CBT) can equip you with coping mechanisms.⁷

Two weeks after quitting vaping: light at the end of the tunnel

By two weeks after quitting vaping, physical withdrawal symptoms usually subside significantly.^1-7 However, psychological cravings and triggers can persist. Tips to stop vaping at this stage include:

• Identify and avoid triggers: Recognize situations or emotions that make you want to vape.
• Practice mindfulness: Pay attention to your cravings without judgment, and let them pass.
• Reward yourself: Celebrate milestones and acknowledge your progress.

Long-term success: staying vape-free

The journey to becoming vape-free is ongoing. Even months or years after quitting e-cigs, occasional cravings might surface. Things to help quit vaping long-term include staying connected to your support system, continuing to practice healthy coping mechanisms, and focusing on the benefits of being vape-free.

The best way to stop vaping is the way that works for you

The best way to stop vaping is the method that aligns with your individual needs and preferences. With determination and the right strategies, you can stop vape for good and enjoy a healthier, happier life.

Check out these resources for more information.

1. Government of Canada Get Help With Substance Use: https://www.canada.ca/en/health-canada/services/substance-use/get-help-with-substance-use.html
2. Australian Government Department of Health and Aged Care: https://www.health.gov.au/topics/smoking-vaping-and-tobacco/how-to-quit/what-it-feels-like

References

1. Hughes JR, Peters EN, Callas PW, et al. Withdrawal Symptoms From E-Cigarette Abstinence Among Former Smokers: A Pre-Post Clinical Trial. Nicotine Tob Res. 2020;22(5):734-739. doi:10.1093/ntr/ntz129
2. Australian Government Department of Health and Aged Care (2023) What quitting feels like, Australian Government Department of Health and Aged Care. Available at: https://www.health.gov.au/topics/smoking-vaping-and-tobacco/how-to-quit/what-it-feels-like (Accessed: 07 November 2024). 
3. McLaughlin I, Dani JA, De Biasi M. Nicotine withdrawal. Curr Top Behav Neurosci. 2015;24:99-123. doi:10.1007/978-3-319-13482-6_4
4. Swan GE, Lessov-Schlaggar CN. The effects of tobacco smoke and nicotine on cognition and the brain. Neuropsychol Rev. 2007;17(3):259-273. doi:10.1007/s11065-007-9035-9
5. Devi RE, Barman D, Sinha S, Hazarika SJ, Das S. Nicotine replacement therapy: A friend or foe. J Family Med Prim Care. 2020;9(6):2615-2620. Published 2020 Jun 30. doi:10.4103/jfmpc.jfmpc_313_20
6. Rigotti NA, Kruse GR, Livingstone-Banks J, Hartmann-Boyce J. Treatment of Tobacco Smoking: A Review. JAMA. 2022;327(6):566-577. doi:10.1001/jama.2022.0395
7. Webb J, Lin YT, Ang A, et al. Feasibility and Preliminary Outcomes of a Mobile Intervention Combining Cognitive Behavioral Therapy, Virtual Coaching, and Nicotine Replacement Therapy for Nicotine Vaping Cessation. Telemed Rep. 2023;4(1):48-52. Published 2023 Apr 19. doi:10.1089/tmr.2023.0009