PLAN YOUR QUIT!

Supporting you to

quit vaping

Create and Download Your QUIT Plan

Part 1: REASONS

Write down your top 3 reasons for quitting.

Nicotine

Withdrawal

Nicotine is in most vapes and it’s very addictive. The more you vape, the more your brain and body get used to having nicotine, and the harder it is to stop. Quitting vaping may cause many uncomfortable feelings and strong urges to vape. This is nicotine withdrawal.

Part 2: Dealing with People

Sometimes the people you used to vape with may encourage you to keep vaping. This can be frustrating and discouraging. However, thinking about this ahead of time can help you to prepare a response and stick to your plan.

What will you say if your friends ask you to vape with them?

Set A Date

Tips for choosing a quit date that’s right for you:

  • Don’t wait too long. You might forget or change your mind.
  • Avoid stressful days, like exam periods.

Part 3: Triggers

Triggers are the things that make you want to vape like people, places etc.  It’s important to be aware of your triggers so you can make a plan to deal with them. Avoid triggers, cravings and other temptations that make you want to vape.

TRIGGER

PLAN

  

  

WITHDRAWAL SYMPTOMS

Here are some common withdrawal symptoms you may experience:

  • Feeling irritable, restless, or anxious
  • Feeling sad, tired, or groggy
  • Headaches
  • Sweating
  • Trouble concentrating
  • Trouble sleeping
  • Feeling hungry
  • Strong urges to vape

You may feel really bad. This is normal and will get better with time.

DON’T QUIT QUITTING

Quitting can be hard and may take a few tries before you quit for good. Every quit attempt gets you closer to quitting for good.

Prepare

Quitting vaping can be easier when you:

  • Have a plan
  • Prepare in advance
  • List reasons why you want to quit

Part 4: Support

Who can you talk to and depend on for support?

Qualities to Look For:

  • Good Role Model
  • Listens
  • Encouraging
  • Patient & Caring
  • Good Role Model
  • Listens
  • Encouraging
  • Patient & Caring

ASK FOR HELP

Quitting can be hard and you don’t have to go through it alone.

Friends, family, co-workers and others can be there to listen, boost your mood, and distract you from using your vape.

Let them know how to help

For example, if you are feeling stressed, ask a friend to help keep you distracted.

Tell your friends you’re quitting and you might be surprised that others want to try too.

Tips to help you deal with withdrawal, cravings and triggers:

  • Drink Water
  • Deep Breaths
  • Distract Yourself
  • Text/Talk to a Friend
  • Stay Busy
  • Get Active
  • Read a Book
  • Go For a Walk
  • Chew Gum
  • Climb Stairs
  • Doodle
  • Drink Water
  • Deep Breaths
  • Distract Yourself
  • Text/Talk to a Friend
  • Stay Busy
  • Get Active
  • Read a Book
  • Go For a Walk
  • Chew Gum
  • Climb Stairs
  • Doodle

Part 5: Reward Yourself

Quitting an addiction is a BIG deal.
Reward yourself along the way even if you’ve
quit for a day, a weekend or an entire week!

What reward would encourage
you to keep quitting vaping?

e.g. treat yourself to a manicure, new game or your favourite takeout

Congratulations! You’ve made a quit plan!

Enter your email address and click the button below to have your downloadable quit plan emailed to you. Don’t worry, your email will only be used to send your quit plan! It will not be collected or used in any other way. Keep your plan close by to remind yourself of your plans whenever you need a bit of encouragement.