Vaping is the inhaling (breathing in) of a mist (vapor) made by heating a liquid in an e-cigarette or vape device. This liquid often contains nicotine, flavorings, and other chemicals.

Nicotine is highly addictive. It can:

• Quickly train your brain to depend on it
• Increase anxiety and depression
• Make it harder to focus and learn

The good news is: You can quit. With support and a plan, your body and brain can recover, and cravings will get better over time.

How to quit vaping — start with a plan.

• Decide why you want to quit and write it down. Reasons could include getting healthier, improving at sports, saving money, or breaking the habit.
• Choose your quitting style. Quit all at once (“cold turkey”) or cut back slowly over time. Both methods can work — choose the way that fits you best.
• Use an online support program, such as teen.smokefree.gov/quit-vaping or Truth Initiative at truthinitiative.org/thisisquitting.
• Pick a quit date and tell someone you trust.
• Don't take any medicines or use other nicotine products (such as nicotine gum or pouches), unless your healthcare provider recommends it.

Remove triggers.

• Throw away all vape devices and supplies.
• Stay away from places or people that make you want to vape.

Understand addiction and what may happen during withdrawal.

• Your body may crave nicotine when you stop.
• You might have:
  • Headaches
  • Irritability or mood changes
  • Trouble sleeping or focusing

These feelings are strongest at first but will improve over time.

Handle cravings.

• Chew gum, suck on a sugar-free lollipop, or sip water.
• Text, call, or hang out with a supportive friend.
• Move your body. Go for a walk or bike ride, run up and down the stairs, or dance. Any physical activity can be helpful.
• Listen to music.
• Try deep breathing or relaxation.
• Keep your hands busy (draw, use a fidget tool, start new hobbies).
• Go somewhere where vaping isn't allowed.

You:

• Are having trouble quitting
• Feel anxious, very sad, or overwhelmed
• Have questions about medicines or support options

If you're thinking about suicide (ending your life), tell a trusted adult or friend right away. There are people who care and can help you. 

You can also call or text 988 or go to 988lifeline.org to reach the 988 Suicide & Crisis Lifeline. Someone is always available to help, 24/7.

• Disposable vapes (used once and thrown away)
• Pod systems (small devices with replaceable pods in popular brands)
• Vape pens/mods (larger devices with refillable tanks)
• E-hookahs or flavored devices (often marketed with sweet or fruity flavors)

What are some reasons to stop vaping? Quitting can help you be the best, healthiest version of yourself. Other reasons to stop include:

• You don't want to be addicted to or dependent on nicotine. 
• Nicotine makes anxiety (feeling very nervous or worried) and depression (feeling very sad or hopeless) worse. 
• Nicotine can make it harder to learn and concentrate (especially in kids' and teens' brains). 
• Vaping makes it more likely that you will try other tobacco products, such as regular cigarettes, cigars, hookahs, and smokeless tobacco.
• You don't want to put toxins (poisons) in your body: The liquid in vapes contains harmful chemicals and very small particles that are inhaled into the lungs and out into the environment. 
• Vaping irritates your lungs and makes it harder to do your best in sports.
• Vaping nicotine may cause impotence (trouble keeping an erection) in males.
• Nicotine can cause sleep problems.
• You don't want to waste your money on vaping. It's expensive! You also may want to go against tobacco company advertising. Many e-cigarettes are made by the same companies that make regular cigarettes. These companies see young people, like you, as new lifetime customers.

Is vaping safer than smoking? No. Vaping still exposes your body to harmful chemicals and nicotine.

Can I get addicted even if I don't vape every day? Yes. Even occasional vaping can lead to nicotine addiction and health problems. For more information, visit E-Cigarette Use Among Youth at cdc.gov/tobacco/e-cigarettes/youth.html or Vaping Reality Check at teen.smokefree.gov/vaping-reality-check .

What happens if I slip and vape again? Don't give up. Many people try more than once before quitting for good. Learn from it and keep going.