How to support someone on their quit-vaping journey

Topic

Quitting smoking / vaping

Subtopic

Tools

QUITTING RESOURCES

EX Program

If someone you care about is quitting vaping, they will need extra support and encouragement from those around them. Quitting tobacco products of any kind is extremely difficult and nicotine withdrawal can make people feel heightened stress and irritability, so be patient and remember that helping someone stay positive, focused, and distracted can make a huge difference.

Most people who smoke or vape want to quit – in fact, new survey data from Truth Initiative show that 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.

For many people, the use of online digital tools, nicotine replacement therapy, and a strong support network can be the key to ending their nicotine addiction for good. If someone you care about is interested in quitting vaping or any tobacco product, here are some tips for how to best support them.

Stay patient, positive, and encouraging

Quitting nicotine can cause a wide range of withdrawal symptoms such as irritability and increased feelings of anxiety and depression. During the early days of quitting, it may be helpful to extend extra care and share words of encouragement with your friend. Consider sending them a care package, taking them out for a fun meal or activity, and talk about the positive outcomes that come with replacing a vape with healthier coping mechanisms. Don’t be afraid to ask them what they’d find helpful, too!

Keep in mind that being supportive is equally important when someone experiences setbacks in their journey to quit. Research shows that quitting nicotine “cold turkey” is rarely effective, and it’s normal for people to need a few tries to figure out what methods will work for them during their process to quit nicotine. If someone relapses and uses nicotine while trying to quit, avoid punishing or shaming them. Responding with compassion and understanding can go a long way and can help quitters get back on track. Remind them that each time someone fights through a nicotine craving, they gain confidence and build healthier coping mechanisms – making it a little easier each time.

Why the “cold turkey” method doesn’t work – and what does

The more distractions, the better

Many quitters report that distractions are an important part of managing nicotine cravings. Hobbies and activities can help take someone’s mind off cravings, especially during times of stress or when cravings are strongest. Getting outside, doing something creative, or even a short phone call with a friend can help people fight through cravings, improve their mood, and gain confidence.

Many people also report that exercise, which sends endorphins to the brain, can offer a great distraction from vaping while improving your mood. 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. Offering to join your friend in these activities or suggesting other distractions can be a huge help for people at the start of their quit journey.

Five tips for handling nicotine withdrawal

Celebrate every milestone, no matter how small

Quitting nicotine requires drive, determination, and focus. To support someone on their journey to quit vaping, it's important to recognize the hard work involved and celebrate each success, no matter how small. Whether it's one year, one month, one day, or one hour without vaping, focusing on the small victories builds confidence and encourages people to keep fighting.

Many people report that tracking quit days keeps them motivated. Once someone reaches a certain milestone, get creative about ways to help them celebrate to show your support and boost their confidence.

Share tools and resources

Quitting vaping is one of the best things someone can do for their health, and there are tools to help. Sharing tips and quit-vaping resources is a great way to show that you care about someone as they embark on their journey to quit.

Daily reminders and encouragement can also help people gain confidence and fight cravings. EX Program offers a free, interactive text message program that delivers support straight to a user’s phone or email, so they can track quit days and celebrate each step.

Hearing from people who have successfully quit can also be inspiring and motivating. There’s a whole community of people learning how to quit vaping, and many are willing to offer support and advice. People quitting any type of tobacco or nicotine product can access the nation's most established online quit community through EX Program, browse advice from Mayo Clinic cessation specialists, and read tips and experiences from fellow quitters and former tobacco users.

A randomized clinical trial among young adults published in JAMA Intern Medicine found that EX Program text message support can increase the odds of quitting by up to 40%. A similar study also found that teens who received the program were 35% more likely to report not using nicotine 7 months later.

Join EX Program for free by texting EXPROGRAM to 88709.

By texting EXPROGRAM to 88709, you consent to recurring messages from EX Program to help you quit vaping, and agree to the Terms & Conditions and Privacy Policy. Text STOP to opt-out. Text HELP for info. Msg & Data Rates May Apply.