Once and For All (vaping support)
Last updated: 14 May 2026
Congratulations, by landing on this page you’ve taken the first step toward becoming vapefree. We can help you quit vaping ONCE AND FOR ALL.
Key things to know about vaping
- The best thing you can do for your health is be smokefree and vape free.
- Vaping is only for those who are quitting smoking - vaping can help some people quit smoking.
- Vaping is not for children or young people.
- Vaping is not harmless, but it is much less harmful than smoking.
- Vaping is not for non-smokers - if you don't smoke, don't vape.
Tips to stop vaping
- Commit to the decision and choose your ‘WHY’: Write down your reasons as to why you want to quit. This might include health benefits, financial benefits, whānau benefits. This will help you stay motivated and reach your goal.
- Choose a date: Begin with some planning. Avoid times you’ve got a stressful event coming up as that will cause extra stress and pressure. Choose a date that feels right for you, whether its today or in a week. This gives you time to mentally prepare without procrastinating. Make this date known to friends and whānau so they can help hold you accountable.
- Identify your triggers: Reflect on your vaping habits and identify situations or feelings that trigger or urge you to vape (such as stress, social situations, boredom). Plan for how you will manage these triggers.
- Extend periods between vaping: If going ‘cold turkey’ will be too much, look at reducing and extending the periods of when you vape. For example, if you vape first thing in the morning when you wake up, wait an extra 30 minutes or an hour until your next vape. Reduce the number of times you are vaping within a 24 hour period.
- Reduce your nicotine level: Opt in for a brand that allows you to reduce the nicotine level in the pod/juice. For example, alt. brand offers levels from 28.5 per cent to 2.0 per cent to 0 per cent. You can look at lowering the level of nicotine week by week.
- Managing withdrawal symptoms: It is likely nicotine withdrawal symptoms will occur such as irritability, frustration, anger, tiredness and difficulty concentrating. So it is best to be prepared if they do! To help, you could stay active to reduce any stress, drink lots of water to remain hydrated, use chewing gum as a distraction for your mouth and practice relaxation techniques such as meditation or deep breathing to control any anxiety or stress.
- Seek support: Let whānau and friends know you are quitting, get them on the journey with you. Have that support network handy in case times get tough. Consider joining online forums to join people who are going through a similar experience as you.
- Celebrate milestones: Celebrate any progress you have made, it doesn’t matter what that looks like, whether it’s a day, week or month. Rewards can help reinforce quitting.
- Lastly, be patient and forgiving: Quitting is a process and its common to slip up sometimes. The most important part is you can learn from last time and look at why it was hard, what can you change so you can overcome that barrier or trigger. This can only make you stronger moving forward.
Symptoms you might experience when quitting vaping
- Cravings/urges to use your vape
- Low mood
- Irritability, anger, or frustration
- Disturbed sleep
- Difficulty concentrating
- Increased appetite
These symptoms will not last long. Most will disappear within four weeks of stopping vaping.
Imagine your vape-free self
It might be hard to imagine your life without e-cigarettes – especially if vaping is something you do a lot throughout the day. You might feel like a piece of yourself is missing when you first quit. It can take time to get used to the new vape-free you, but over time this will become your new normal.
Quitline can also help you quit vaping (even if you’re not smoking)
Available for all ages, contact them for a kōrero, 0800 778 778 or text 4006.
Need some extra support? We can help
If you're based in the Waikato and would like kanohi ki te kanohi / face to face (if local to Kirikiriroa Hamitlon) or virtual behavioural support to quit vaping, we can help. Sign up below.