Quitting vaping? Here are 5 tips for handling nicotine withdrawal

Coping with symptoms of nicotine withdrawal is one of the biggest challenges for people quitting vaping, smoking, or any tobacco product. Fortunately, there are strategies to help people handle nicotine withdrawal and make progress toward quitting, one day at a time.  

Nearly 50% of young people who use nicotine are considering quitting in 2025. To help, free tools and resources are available through EX Program, a digital quitting platform by Truth Initiative and Mayo Clinic. EX Program supports people of all ages looking to quit any tobacco or nicotine product through interactive support, personalized quit plans, and the nation’s most established online quitting community. Users can share experiences with other quitters, read advice and tips from Mayo Clinic cessation specialists, and hear from former tobacco users about topics including how to handle nicotine withdrawal.

Nicotine withdrawal affects both the brain and the body, and the cravings and emotions that come with withdrawal can feel overwhelming. However, there are methods to help people cope with nicotine withdrawal and find a quit that sticks.

1. Exercise

Physical activity is a reliable way to crush cravings, by both offering a distraction and boosting endorphins and dopamine. It's important to remember that exercise isn’t limited to structured workouts – even light physical activity, such as stretching or taking a walk around the block, can take the mind off cravings and lead to improved mood and increased confidence.

“I have to say the best part of the day, on this smoking cessation journey, is taking the time to get outdoors and jog. ... This is my time of the day where I can mindfully see myself as a happy non-smoker.” – cedmath1, EX Program member

2. Find distractions that take the mind away from cravings

Cravings from nicotine withdrawal can be acute, with symptoms ranging from emotional (irritability, anxiety, depression) to physical (restlessness, headache, trouble sleeping) making it feel more difficult to handle the demands of daily life. However, cravings will pass eventually, and purposefully using a distraction to take the mind off cravings will help speed up the process. Each time someone fights through a craving, they build confidence – making it a little easier each time. Fun or productive activities that keep the mind engaged – folding laundry, reading, painting your nails, knitting, calling a friend, or simply taking a walk – can help people push through nicotine cravings.

“You see quitting smoking freed up a lot of time. ... I’m now finding joy in doing some of these simple pleasures in life like coffee art that I never would have even thought to try if I were still smoking. I’m no artist, but this is pretty darn cool.” – Maki, EX Program member

“When Nic and his gang rear their ugly heads, find something to distract you. Run, walk, dance, sing. Anything that will get your mind somewhere else for a bit until the craving falls apart. Cravings only last a few minutes and become farther and farther apart with time.” – OldBones-Larry, EX Program member

3. Lean on your support system

For people quitting nicotine, support and encouragement from friends and loved ones can make a big difference. It can also be helpful to hear from others who are quitting or have successfully quit. People quitting any type of tobacco or nicotine product can sign up for EX Program and access the nation's most established online quit community, browse blog posts from Mayo Clinic cessation specialists, and read tips and experiences from fellow quitters and former tobacco users.

4. Find stress solutions

People often smoke or vape nicotine to deal with stress. When quitting, it's key to find healthy coping mechanisms for stress that don't revolve around nicotine. Meditation, breathing exercises, or grounding techniques bring your attention to the present moment and can help redirect thoughts or cravings. Browse EX Program Mayo Clinic blogs, such as these blogs on grounding exercises and meditation, for more strategies to redirect stress.

"I've been meditating for a couple of months now. Like anything, you get better the more you practice. Progressive relaxation helps keep me focused. I start at the crown of my head and work my way down through neck, shoulders, arms, etc. ..." – Martina518, EX Program member

5. Celebrate your accomplishments

Recognizing and celebrating each small accomplishment can boost resistance to stress and cravings. Even making it through the first few hours is a big accomplishment. In the EX Program online community, users can browse a board dedicated solely to celebrations, where users post daily pledges and quit milestones, and can access live events and webinars where users can come together, socialize, and celebrate their accomplishments.  

“24 hours since last vape I’m doing great. I’m surprised.” – TaraQuits, EX Program member

Join EX Program for free by texting EXPROGRAM to 88709.

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