Getting ready
Nicotine is addictive and life gets stressful.
Some people quit in one go. Others reduce their intake step-by-step to stay in control.
One in three children and young people said they'd tried to quit at least once, and one in four said they'd tried multiple times.
Why giving up can feel hard (and what actually helps)
Cravings
Nicotine is highly addictive, which means it makes you want more, fast.
Try:
- deep breaths,
- music,
- short walk,
- talk to someone you trust.
More help: See “Managing Cravings” for more quick tips.
Stress
When life feels heavy, vaping can seem like an escape.
Try:
- slow breathing,
- music,
- moving your body,
- talking to someone.
More help: See our “Know your triggers” page to calm your mind.
Friends who vape
If your friends vape, saying no can feel awkward.
Try:
- stick with people who support you,
- tell one friend you’re cutting down,
- move to a different place,
- or simply say “no thanks”.
More help: See “Get support from friends”.
Feeling alone
When you’re not doing things your friends are, it can feel lonely. Talking to someone you trust (or a professional) makes it feel easier.
Worried about getting in trouble
Our survey found that 87% of young people have never asked for ‘formal’ help (that’s help from teachers, healthcare professionals etc.).
Many young people don’t ask for help to quit because they’re scared they will get in trouble or be judged.
That’s totally understandable. But it’s really brave to ask for help, and it can be a really important step in quitting. So, here are a few tips to help young people and adults open up and navigate the conversation:
If you’re a young person
- think about who would be best to speak to, e.g., a parent, a teacher.
- choose a time where it’s quiet and they’re not rushing about.
- often, a car journey or a walk can be a good time to talk.
- be honest and direct with them.
- it’s okay to let them know you’re nervous about asking for help.
- it’s also okay to ask them to listen to you first, before they react.
If you’re an adult
- listen before you react - pausing can help you stay calm.
- remember it doesn’t mean they’re a bad person, they just need your help.
- ask them what tools and support they think would help them quit.
- don’t punish them - instead focus on how you could reward them for being honest.
- reassure them that you’re not angry and thank them for telling you.
Don't rush it
Small steps work better than huge leaps, so it’s good to get prepared first.
Getting started
- keep your reason in mind – maybe it’s freedom, more cash, better mental health.
- know your triggers – boredom, stress, friends.
- make small changes – fewer puffs, longer gaps, lower nicotine.
- plan for cravings – music, gum, play a game on your phone, message someone.
- ask for support – free, no judgement.
- celebrate wins – every hour counts. Track your streak.
