Creating a Plan to
Quit Vaping
Let's get Started

Creating a Plan to
Quit Vaping
Let's get Started

Get clear on why you're quitting
Visualize your life vape-free.
Breathe Fresh Air, No More Toxic Chemicals
what's in a vape?
When you vape, the e-liquid gets changed into an aerosol containing liquid droplets (which is what you inhale).
Through the heating and vaporization process, new toxic chemicals are created including formaldehyde, actealdeyde and tobacco-specific nitrosamines (these are known to cause cancer). Other components of the e-cigarette vapour include trace metals, volatile organic compounds, phenolic compounds, polycyclic aromatic hydrocarbons and tobacco alkaloids.
Feel Better & Boost Your Health
the health effects
- respiratory (chronic cough, throat irritation, exacerbation of asthma and other respiratory diseases such as COPD), injury to the airways, reduced lung function
- cardiovascular (increase heart rate, increased risk of cardiovascular disease)
- neurological (headaches, irritability, anxiety, dependence and insomnia)
The longterm health risks of using vapes are not known.
Using vapes can lead to nicotine addiction
When you go a period of time without vaping, you may experience cravings and other withdrawal symptoms. This can make it hard to stop using.
Some vapes contain nicotine salts which deliver very high concentrations of the drug.
Do you Smoke Cigarettes?
To reduce health risks, it is important to try to quit smoking regular cigarettes as soon as possible. If you are vaping in place of smoking cigarettes, switch completely to vapes. [When you're ready then you can move on to quitting vapes as well in order to protect your health.]
Quit Tips
- Try making some changes to your daily vaping routines.
- For ex., during breaktimes at school or work, choose another activity to engage in that you do not associate with vaping.
- Never underestimate the power of taking a deep breath. A few deep breaths when you notice a craving can help you relax and defeat a craving.
- Text or call a friend when you notice a craving.
- Take a walk or do another physical activity. This can help boost your mood and prevent cravings and withdrawal.
- Drinking water can help reduce cravings and manage withdrawal symptoms. Plus you get all of the health benefits of staying hydrated!
- Plan in advance for how you will deal with cravings when they arise. This will help keep you focused and motivated on your mission.
- Cravings can be viewed as an obstacle on your path or an opportunity to showcase your growth on the journey. Having a plan in place before you start the journey will help maximize your success.
- You do not need to navigate this process alone. Talking to a health professional or a quit coach to develop your personal quit-vaping plan can really help you successfully quit and stay vapefree.
EMAILS
shl@nf.lung.ca
- Weekly emails (1 per week for 5 weeks)
- Walks you through the process of quitting vaping and provides key information for each stage of the quit journey
- A convenient way to connect with the Helpline
- Email your Quit Coach back for extra help
- Receive quit-vaping tips by text messages
- 3 texts per week (up to 12 weeks), discontinue any time
- Provides reminders, facts & links to more resources
- Text back if you have any questions or to receive additional personalized support.

Sign up for a program
Connect with extra support.

Want to talk to someone about
quitting vaping?
Call the NL Smokers' Helpline at 1-800-363-5864
Call the NL Smokers' Helpline
at 1-800-363-5864
To reduce risks:
Quitting vaping is the best approach to reduce health risks. If you currently use vapes (and if you don’t feel ready to quit completely at this point), here are some steps you can take towards reducing risks:
- If you smoke (in addition to vaping), switch completely to e-cigarettes and eliminate all smoking.
- Use products with less nicotine.
- Reduce how often you use e-cigarettes.
- Only vape as much as needed to avoid withdrawal.
- Try replacing e-cigarette use with a nicotine replacement product as much as possible.
- Only use products and liquids that came from reputable manufacturers.
- Do not vape other liquids or oils.
From the Lower-Risk Nicotine Use Guidelines from the Centre for Addiction and Mental Health