If you want to know how to quit vaping - you’ve come to the right place.
We know that quitting vaping is no easy feat - both of the Jones founders had multiple failed quit attempts before successfully quitting vaping. Most quitters do; over 85% of Jones quiz takers report that they’ve tried quitting before. If you find yourself in this group, know you’re not alone. The problem here is that most people are unaware of the fact that nicotine is the best way to quit nicotine. Let us explain.
From the Jones founders’ experiences, clinical studies, and in consultation with leading addiction specialists, we’ve found that the most effective way to quit vaping is the combination of nicotine replacement therapy and behavioral support. If you find yourself scrolling through TikTok for videos on how to stop vaping and the cold turkey method is recommended as the best way to quit vaping - block out all of that information out. It has been scientifically proven to be false.
Why cold turkey doesn’t work.
Studies on smokers have found that 95% of people can’t successfully quit cold turkey. The 5% of quitters that do indeed quit successfully using the cold turkey method are some of the loudest voices on social media posting tips and tricks on how to quit vaping cold turkey. The problem with this is that the majority of vapers, smokers, and nicotine users end of failing to quit with each quit attempt and write off quitting as impossible. Quitting can sometimes feel impossible but with the right tools and craving support, the likelihood of success more than doubles.
To quit vaping cold turkey means to quit on willpower alone - without any support. Willpower can be a strong incentive but when faced with nicotine addiction, nicotine wins almost every time. This is the case because as you grow dependent on nicotine, your brain creates more nicotine receptors. These new receptors are what cause cravings when you stop consuming nicotine because they’re expecting a “key” to unlock them. When that nicotine “key” doesn’t come because you quit cold turkey, you feel withdrawal symptoms. Withdrawal symptoms can include insomnia, anxiety, depression, nicotine cravings, difficulty concentrating, irritability, and anger. Think about a time when you lost your vape - how bad did you really feel? Can you imagine feeling that way on repeat for weeks at a time with no respite? Willpower is an important component to quit vaping but it shouldn’t be your sole support system. It took time for your brain to adapt to your nicotine dependency and it will take time for your brain as well as your body to adjust to receiving lower nicotine levels.
Nicotine Replacement Therapy.
Nicotine replacement therapy (NRT) is an over-the-counter smoking cessation product that comes in many forms (like Jones Nicotine Mints) and doses (most commonly 2mg & 4mg). NRT is a clean form of nicotine - void of the harmful chemicals and carcinogens present in vapes, dip, and cigs. The FDA approved NRT for smoking cessation in 1984 and doctors are now recommending it as the #1 quit vaping tool. When using NRT you can double your chances of quitting successfully.
Thinking back to the brain and receptors discussion above - NRT is so critical because it delivers a slow, low dose of nicotine. This dose fills some of the extra nicotine receptors but not all of them. NRT allows your brain to start adjusting back to normal without feeling such severe withdrawal symptoms. By managing your cravings with NRT, the impact of your willpower in moments of stress or weakness is much greater to overcome your vape cravings. The key to NRT is to take it as long as needed to quit, to take enough to curb your cravings (frequency & dose), and to use NRT correctly. For example, Jones nicotine lozenges must be dissolved between your gum and cheek. The best way to know how much NRT to take, the frequency you should take it, and the best dosage is through the Jones Dependency Quiz - you can take the quiz here.
Behavioral Support.
NRT covers the physiological side of quitting but a large component of quitting is psychological. For example, a double-blind, randomized clinical trial with 2,588 young adult vapers showed that text-based motivation and behavioral support increased quit rates by nearly 40%. Plus, a review of 83 studies with nearly 30,000 participants showed that behavioral support like advice, counseling, and peer groups increased quit rates in those using NRT by an additional 20%.
Apps and text programs for quitters can not only help you stay motivated and track your nicotine use but, when combined with NRT, can further increase quit rates by 20%.
At Jones, our digital support tools are rooted in cognitive behavioral therapy and positive psychology to help you build new healthy habits. Text With Jones offers 30 days of free motivational and habit building texts to support you through the first weeks of your quitting journey. You can sign up by texting “quitter” to +1 (385) 526-4708.
Another free behavioral support tool is the Jones App which gamifies quitting through challenges, nicotine tracking, and even a fun game designed specifically to distract you from your cravings. Many quitters report that the tracking and reporting of key quitting metrics kept them motivated throughout their quitting journey. For quitters that feel they don’t have peer groups to confide in, with the Jones App you have a community of quitters you can connect with at any point to ask for tips, trips, and support. The Jones App is available for iOS and Android.
In sum, adding behavioral support tools can significantly increase quit rates - especially if used in combination with NRT. There are many free support tools available but be sure to look for tools that are rooted in cognitive behavioral therapy and positive psychology that offer tracking.
How long do vape withdrawal symptoms last?
Nicotine withdrawal affects everyone differently, but quitting cold turkey often leads to withdrawal symptoms that can last anywhere from several weeks to several months. Withdrawal symptoms tend to peak during the first week after quitting, particularly between days three and five. Cravings are typically the most persistent symptom and may linger the longest.
Using nicotine replacement therapies (NRT), such as Jones nicotine mints, can help alleviate the intensity and length of withdrawal symptoms compared to quitting cold turkey. Nicotine mints provide a controlled and low dose of nicotine, which can ease cravings and other withdrawal symptoms without exposing you to the harmful chemicals found in cigarettes. This gradual reduction in nicotine allows your body to adjust more comfortably, making the transition to being smoke-free more manageable and increasing the likelihood of long-term success.
Craft Your Quit Plan
Now that you’re familiar with the most effective support to help you quit vaping, it’s time to craft your quit plan to get started. We sat down with our Chief Medical Advisor, Dr. David Kan, to get a doctor's POV on how to quit vaping.
According to Dr. Kan, the quit date can happen suddenly but it is most effective when you have a plan. Birthdays and other big events should not stop you from setting a quit date. It’s best to set that quit date before the big event. Commit to the change.
1. Set a quit date.
Pick a date in the next month that is meaningful to you.
2. Tell your loved ones.
Let the people you love know that you are making this change. This will help hold you accountable.
3. Set up your support.
Line up your support before cravings come -this way you'll know exactly what to do. Have nicotine mints, motivational texts, plenty of water, & healthy snacks on hand.
4. Track your progress.
Follow your nicotine use and record the results of your efforts - this is both helpful & motivating. Our app tracks your key quitting metrics.
5. Optional yet compelling.
Consider combining quitting with another behavior change that you would like to make. Research shows that combined behavior change can be more effective than focusing on one alone.
Timeline.
The FDA recommends a 12 week quit program. With that being said, the quit vaping timeline can be flexible to your needs. Some quitters are able to quit vaping quickly and others can take longer than the general 12 week program. The key is to listen to what your body needs.
Progress > Perfection.
Ready to quit?
Pick your quit date and get a personalized NRT quit plan tailored to your quitting goals by taking our free dependency quiz.
Remember This. Quitting is not black and white - it is a major lifestyle change. If you happen to slip up this doesn’t mean you failed or that you need to restart. Learn from your slip ups and triggers to overcome them in the future. The Jones team is always here for you and is cheering you on. Don’t hesitate to give us a shout if you have any quitting questions.
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Dr. David Kan is a Distinguished Fellow of the American Society of Addiction Medicine. He is a faculty member at the UCSF Department of Psychiatry and is Chief Medical Advisor at Jones.