• When cravings hit, you don’t have to react. Pause and try specific strategies. 

• You don’t have to quit vaping alone, support is available 

• Your GP, pharmacist, or NSW Quitline are solid resources 

• Everyone’s quitting journey is different, finding a plan that works for you can make a difference 

 

How to get through the first few days when quitting vaping

For cravings 

Cravings can feel intense, but they often come in waves and pass with time. 

The hand-to-mouth action, holding a vape, or reaching for it can become an automatic habit.  

 

Try replacing the physical action with something else: 

• Chewing gum or eating mints 

• Drinking water 

• Using a fidget toy 

• Keeping your hands busy with a hobby or activity 

• Taking slow breaths 

• Going for a short walk or changing your environment 

 

You don’t have to act when cravings hit. You can try to pause rather than react.  

Cravings can come and go in waves. Give yourself time for the feeling to pass.

For anxious thoughts 

When anxious thoughts or strong emotions show up, try reminding yourself: 

“This is uncomfortable, but it will pass.” 

 

Try anxiety-specific strategies, such as: 

• Taking a few slow breaths 

• Talking to a trusted person about how you’re feeling 

• Grounding and muscle relaxation exercises 

• Doing something distracting or calming 

• Write down what you’re feeling and get it out of your head 

 

If your anxiety feels intense, lasts longer than expected, or makes daily life hard, it’s worth speaking with a GP, counsellor, or support service. 

Getting extra support during this time can make quitting feel more manageable. 

For social situations 

Social situations can be a big trigger, especially if vaping has been a part of our routine with friends or at events. 

You can try: 

• Skipping the smoking/vaping area 

• Bringing something else to hold or fidget with 

• Asking your friends to not offer you their vape 

• Ask a friend to keep you accountable to your quit plan, especially in situations where you normally vape e.g. while drinking or socialising. 

 

Will quitting affect my social life or relationships in the community? 

For many LGBTQ+ people, vaping may be connected to our social spaces such as bars and clubs. And for some, vaping is a way to manage stress, take a break, or cope with stress related to stigma or discrimination. 

If this applies to you, quitting vaping doesn’t mean quitting your friends or loved ones. It may just mean creating new routines that don’t involve vaping. This could mean stepping away from vaping as a social ritual or adjusting how you connect with others. 

 

You can still go to the same events, spaces, and spend time together. Maybe skip the smoking/vaping area at the bar though. And give yourself permission to step away, fidget with something, or confide in a friend if cravings feel like too much. 

Hard things are often easier to do when you have support around you. 

 

Quitting vaping is your choice and for your health, it’s not about judging people who still vape. Everyone’s relationship with it is different, and so is their choice to make changes. If you want more on this, check out this guide. 

It’s important to seek support from people who respect your decision.

 

If you vape again 

It happens. Vaping again doesn’t erase the progress you’ve made. 

Try asking yourself what triggered it and what might help next time. Every quit attempt teaches you something about what works for you. 

 

Whether you find this process easy or hard, give yourself A LOT of grace in this period. You’re quitting a habit and this kind of change can be strange.

 

Support for LGBTQ+ people quitting vaping: 

Your journey to quitting is your own and support can make a huge difference. 

If you’re looking for support relevant to LGBTQ+ communities, you can start with our Can We Quitting Vaping page. 

 

You can also try: 

• Nicotine replacement therapy, you can talk to your local pharmacist to see options, get advice, and purchase over the counter 

• MyQuitBuddy  

• Pave app 

• iCanQuit website 

• NSW Quitline phone support 

• Speak with a doctor, pharmacist or quit support service about making a quit plan that’s right for you 

 

Remember it’s about progress, not perfection. Lean on support, recognise the change, and know that quitting can be a journey, not just a single event in your life. 

 

Feeling anxious after quitting doesn’t mean you’re failing, it may mean your body is adjusting to life without nicotine.  

With time, practice, and the right support, those feelings can become easier to manage.