Quitting vaping? Here are 5 tips for handling nicotine withdrawal

It’s one of the biggest challenges to quitting cigarettes, e-cigarettes, or any tobacco product: coping with cravings from nicotine withdrawal.

Each year millions of Americans set out to quit tobacco. Since nicotine is what makes all tobacco products addictive, tips for coping with withdrawal can apply to everyone making a quit attempt – including many young people. In 2024, 1.63 million middle and high school students reported e-cigarette use, according to the National Youth Tobacco Survey conducted by the FDA. Past research shows interest in quitting is high, with a majority of current young e-cigarette users surveyed saying they intend to quit, and one-third reporting a past-year quit attempt.

EX Program – developed over 15 years ago in collaboration with Mayo Clinic – supports anyone looking to quit smoking, vaping, or using any tobacco product with tools that have been proven to increase odds of quitting by up to 40%. The program, which is the largest in the country and the only one that has been validated by peer-reviewed research, uses text messages to show the reality of quitting, including support and encouragement for coping with cravings.

Here are some top tips.

1. Exercise.

Physical activity is a reliable way to crush a craving, according to many experts and young people alike. Bryan, 23, focused on his passion for bike riding, as seen in his episode of the truth YouTube series “Quitters,” which follows young people using an evidence-based message program now part of EX Program on their quit vaping journeys. Going on runs whenever she felt the urge to vape helped McCall Mirabella, who recorded her quitting journey on TikTok and YouTube. She collaborated with truth on a custom quitting challenge, inspiring over 2,500 young people to enroll in the evidence-based message program now part of EX Program in the first six days.

2. Use a distraction.

Cravings will pass if you can give them a minute or two. Purposefully using a distraction to take your mind off the craving will help speed up the process. In her first week of quitting, Christina, 23, said in her “Quitters” episode she would do a chore or make music to keep her hands busy and her mind off nicotine. Baily, a 13-17 year-old user of the evidence-based message program now part of EX Program, said, “Find something that distracts you, I found new friends and went longboarding a lot because it’s so soothing.”

3. Lean on your support system.

Seeking support from trusted friends and loved ones is key. Alex, 20, documented her “Quitters” story and said she was most encouraged by her girlfriend Maddie to stay strong whenever she felt the urge to vape. Alex would even ask Maddie to take her e-cigarette with her to work so that Alex couldn’t have it with her while she was alone. Hanna, a teen user of the evidence-based message program now part of EX Program, said, “Try to come clean with your friends and more importantly your parents. They can offer a world of emotional support, and it feels good to be honest.”

4. Find stress solutions.

Many people turn to vaping when they’re stressed out, which sets up a vicious cycle of cravings. In fact, research shows vaping nicotine can increase anxiety symptoms and stress levels. While dealing with withdrawals, young users of what is now EX Program suggest other outlets to cope with stress: “remember that stress can be dealt with in other ways! Try meditating or even writing down what the problem is and then figure out other solutions,” says Dalton, a user of the evidence-based message program now part of EX Program. Meditating is a common recommendation among other users who were asked what their top strategies were. Talking about stress with others, journaling, and spending time outside were other go-to strategies for respondents.

5. Celebrate your accomplishments.

Experts say that recognizing and celebrating accomplishments when you’re quitting can boost resistance to stress and cravings. Even making it through your first few hours is a big accomplishment. McCall Mirabella recommends using a phone app to track streaks of nicotine-free days, the amount of money saved, hitting milestones, and setting up rewards. “Find ways to have fun during the initial struggle,” Mirabella advises.  

Young people can receive immediate help by texting EXPROGRAM to 88709 to join EX Program.

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