Quit Tips

To manage cravings, distract yourself with activities like walking, listening to music, reading, or doing hobbies you enjoy.

Shift your focus away from the craving to something that interests you.
When cravings arise, delay acting on them for a few minutes. The urge may lessen or disappear.

Wait for five or ten minutes, and then reassess. Often, cravings weaken over time.

Deep Breathing
Practice deep breathing to relax and reduce stress during cravings.

Inhale slowly through your nose and exhale through your mouth.

It brings calmness and control.
Drink Water
Sip water to manage cravings, as it satisfies hand-mouth habits and keeps you hydrated.

It may help replace the urge to smoke or engage in the behavior.

Identifying your triggers for vaping is a crucial step towards breaking free from the habit1. These triggers can vary widely from person to person, but common ones include stress, social situations, boredom, and cues like seeing someone else vape or encountering the smell of a vape. To take control of your vaping habit, it’s essential to recognize these triggers and develop a plan to avoid them. Start by keeping a journal to track when and where you tend to vape most often. Once you’ve identified your triggers, create a proactive strategy. If stress is a trigger, consider implementing stress-relief techniques such as meditation, exercise, or deep breathing2. If social situations tempt you to vape, communicate your goal with friends and ask for their support.


Sleep deprivation can significantly impact your ability to make sound decisions and resist cravings3. When you’re tired, your willpower weakens, making it more challenging to resist the urge to vape. Also, lack of sleep can increase stress levels, which is a common trigger for vaping. A well-rested mind and body are better equipped to manage stress and regulate emotions, reducing the need to turn to vaping as a coping mechanism3. A consistent sleep schedule contributes to overall health and well-being, which can boost your motivation to stay away from risky decisions like vaping4. So, prioritizing quality sleep can be a powerful ally in your journey to remain vape-free, helping you maintain better control over your impulses and cravings.


Using physical distractions can be an effective strategy to avoid vaping. When the urge to vape strikes, redirecting your focus towards physical activities can help shift your attention away from the craving. Exercising–like going for a brisk walk or doing a quick workout–can release endorphins that combat stress and cravings5. Chewing sugar-free gum or snacking on healthy snacks like carrots or nuts can also provide a sensory distraction and satisfy the oral fixation often associated with vaping2. Fidget toys, stress balls, or even simple deep-breathing exercises can occupy your hands and mind, making it easier to resist the temptation to vape. These physical distractions not only help in the moment but can also be integrated into a long-term plan to reduce reliance on vaping as a coping mechanism.


Being patient when you’re trying to quit vaping is super important. Vaping can be really addictive, and it takes time to break free from it. Don’t get discouraged if you have cravings or slip-ups along the way – that’s totally normal! Staying patient means giving yourself the time to learn new ways to cope with stress or boredom without reaching for a vape. It’s like learning a new skill, and just like anything else, it might take a little while to get the hang of it. So, be kind to yourself, stay patient, and remember that each day you go without vaping is a big win on your journey to a healthier, vape-free life. You’ve got this!


Click this link and try out the Nod From 2050 activity. You can write a postcard to your present-self from your future-self in 2050. This activity is an opportunity to reflect on your relationship with vaping, whether you want to thank yourself for quitting or never starting, either way–this activity helps you get to know yourself better. Take 10 minutes and work through this journaling tool to distract yourself from the desire to vape.


Involving a friend in your journey to quit vaping can be incredibly helpful and supportive. Friends can provide a source of encouragement and accountability6. When you share your goal with a trusted friend, you’re creating a support system that can help you stay on track. They can offer a listening ear when you’re dealing with cravings or stress, and their understanding can be a motivating factor. Plus, having a friend who knows your goal can help you avoid situations where vaping temptations are high, and they can actively engage in activities or hobbies that distract you from the urge to vape6. Involving a friend turns quitting into a shared experience, making it less lonely and more achievable. So don’t hesitate to lean on your friends for help – they can support you on your journey to a vape-free life.

Quit Tip References
  1. Understand your vaping triggers. Smokefree Teen. (n.d.). https://teen.smokefree.gov/quit-vaping/understand-your-vaping-triggers 
  2. Anzilotti, A. W. (Ed.). (2022, July). Vaping: What you need to know (for teens) – kidshealth. KidsHealth. https://kidshealth.org/en/teens/e-cigarettes.html 
  3. Holtz, K. D., Simkus, A. A., Twombly, E. C., Fleming, M. L., & Wanty, N. I. (2022). Sleep deprivation and adolescent susceptibility to vaping in the United States. Preventive Medicine Reports, 26, 101756. https://doi.org/10.1016/j.pmedr.2022.101756 
  4. Womack, S. D., Hook, J. N., Reyna, S. H., & Ramos, M. (2013). Sleep loss and risk-taking behavior: A review of the literature. Behavioral Sleep Medicine, 11(5), 343–359. https://doi.org/10.1080/15402002.2012.703628 
  5. Fight cravings with exercise. Smokefree Gov. (n.d.). https://smokefree.gov/challenges-when-quitting/cravings-triggers/fight-cravings-exercise 
  6. Lee, S. (n.d.). Tips to help a friend quit smoking. Canadian Cancer Society. https://cancer.ca/en/about-us/stories/2021/tips-to-help-a-friend-quit-smoking

If you think you need more help, call your local quit line. For more information, see the Resources page.

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The Stop Vaping Challenge website was made possible through a financial contribution from Health Canada. The views expressed herein do not necessarily represent the views of Health Canada.

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