Your Quit Plan
Quitting can be challenging, but having a plan increases your chances of success.
Create your personalised quit plan to get prepared and learn what to expect on your journey. Just follow a few simple steps to build a plan tailored to you.
You can download or print your quit plan for easy access. Your information is private and secure and only you can view your completed form.
What do you want to quit?
If you use both tobacco and vapes, please select the tobacco option in My Quit Plan, as this may make you eligible to access the full HMQ support service.
Well Done - you've just taken your first step to becoming vape free!
Important!
If you used to smoke and are now thinking about quitting nicotine vapes, there is a risk that you might be tempted to start smoking again. Only quit vaping if you're sure you can stay smoke-free. Using 'Your Quit Plan' will help you to succeed!
Well Done - you've just taken your first step to becoming smoke free!
Choose your Quit Date
Start by setting your quit date.
Pick a day in the next two weeks. This will give you enough time to prepare. Pick a date that isn't already likely to be a stressful one.
Pick a day in the next two weeks. This will give you enough time to prepare. Pick a date that isn't already likely to be a stressful one or where you're likely to be socialising or in the company of other smokers.
If you're not ready to set a quit date, you can still make a quit plan ready for future use.
Pick a day in the next two weeks.
If you're not ready to set a quit date, you can still make a quit plan or explore other HMQ resources.
How dependent on nicotine are you?
If you also use tobacco and want to stop, you may be eligible to access our full HMQ support offer. Find out more about our help for smokers here.
How much are you spending?
Estimate how much, on average, you spend on vaping in a week. Include everything: vapes, pods, liquid etc. Our handy calculator will help you find out just how much money you can save by quitting.
Estimate how much, on average, you spend on smoking in a week. Our handy calculator will help you find out just how much money you can save by quitting.
Why are you quitting?
Knowing why you want to quit vaping can help you stay focused, especially when times get tough.
Knowing why you want to quit smoking can help you stay focused, especially when times get tough.
Choose your reasons for quitting below. We'll add them to your personalised quit plan:
Identify your triggers
Triggers are the feelings, places, or situations that spark the urge to vape.
Triggers are the feelings, places, or situations that spark the urge to smoke.
While you might not be able to avoid them all, planning ahead can make it easier to stay on track.
Select the triggers that cause you to vape. They will be added to your quit plan.
Select the triggers that cause you to smoke. They will be added to your quit plan.
Emotional
Habit
Social
Social
Nicotine Withdrawal
Nicotine Withdrawal
Prepare to fight cravings
Cravings only last a few minutes - but those minutes can be hard.
Select the types of cravings you usually have. The tips for beating these cravings will be added to your quit plan.
Choosing your quit route
Now that you've explored your reasons for quitting and thought about how ready you are, it's time to decide how you'll do it.
When it comes to quitting vaping, there are two main approaches to consider.
Which route do you think would be best for you?
Build your support network
Quitting smoking is easier when you have support from your loved ones. Let your family and friends know that you're quitting or invite a friend to quit with you.
Tell friends and family you're quitting
Invite a friend to quit with you
Congratulations! You have taken your first step to becoming vape free.
Whether you are an ex-smoker who has successfully used vapes to quit smoking or someone who has only ever vaped, we recognise that quitting vaping can be a challenge and we are here to support you every step of the way.
Your Quit Plan has lots of useful information to help you, with hints and tips on preparing to quit vapes and staying quit for good.
Important!
Quitting nicotine vapes can bring withdrawal symptoms, which might tempt you to reach for a cigarette if you've smoked before. That's why it's important to only stop vaping when you feel confident you can do it without going back to smoking.
If vaping is helping you stay off tobacco, there's no rush to quit. The key is to stop when you're ready, so you don't increase the risk of starting to smoke.
Congratulations! You have taken your first step to becoming smoke free.
We know that quitting smoking can be a challenge and we are here to support you every step of the way.
Your Quit Plan has lots of useful information to help you, with hints and tips on preparing to quit smoking and staying quit for good.
Important!
It's important to only stop smoking when you feel confident you can do it. If you use vapes to help you stop, then continue to do so until you feel you are ready to quit vaping too. Then come back to this page again for support.
Your Quit Plan
Your quit date
Use this time before your quit date to review your quit plan and take steps to get ready. Quitting can be easier when you are ready to face any challenges that come your way.
What to expect
You may experience withdrawal symptoms when you stop vaping. Withdrawal is your body adjusting to not having nicotine.
You may feel:
- feel irritable, restless or low in mood
- find it difficult to concentrate or have an increased urge to vape
Craving a vape usually lasts 3-5 minutes and this will be less of a problem as time goes on. The most important thing is not to vape.
What to expect
You may experience withdrawal symptoms when you stop smoking. Withdrawal is your body adjusting to not having nicotine.
You may:
- feel irritable, restless or low in mood
- find it difficult to concentrate or have an increased urge to smoke
- notice more coughing or bringing up phlegm or mucus
Craving a cigarette usually lasts 3-5 minutes and this will be less of a problem as time goes on. The most important thing is not to smoke.
1 day vape free
Your first day without vaping is a big accomplishment, but be aware that days 2 and 3 is when your cravings are likely to be at their strongest! Make sure you have a plan for managing these, our tool will help with this.
1-2 weeks vape free
Nicotine is out of your body. Physical withdrawal symptoms fade.
What to expect
Most withdrawal symptoms will fade by two weeks. Your digestive system may be slower. Eat lots of fibre this week and drink plenty of fluids to avoid constipation.
1 month vape free
A whole month without vapes means that withdrawal is behind you and cravings become less intense. Cravings from emotions and habits may continue.
What to expect
You may feel hungrier. Avoid snacks such as biscuits. Eat lean meat, lots of vegetables and fruit.
1 day smoke free
Your first day without smoking is a big accomplishment but be aware that first few days are when your cravings are likely to be at their strongest! Make sure you have a plan for managing these, our tool will help with this.
1-2 weeks smoke free
Nicotine is out of your body. Physical withdrawal symptoms fade.
What to expect
Most withdrawal symptoms will fade by two weeks. Your digestive system may be slower. Eat lots of fibre this week and drink plenty of fluids to avoid constipation.
1 month smoke free
A whole month without cigarettes means that withdrawal is behind you and cravings become less intense.
What to expect
You may feel hungrier. Try to choose health snack options and limit high fat or sugar options such as biscuits and crisps.
Nicotine Dependence
You're in Control - Keep It Up!
Your responses indicate that you have a low dependence on nicotine - a fantastic position to be in. Well done for already having a strong level of control!
Whether you've been gradually cutting down your vape use or reducing the nicotine strength you choose, keep up the great work - it's clearly paying off. Just stay mindful of any potential triggers, and you'll be nicotine-free before you know it!
Keep up the great work as you reduce your tobacco use and dependence on nicotine, but remember, the best thing you can do is quit completely.
Help Me Quit is here to support you in taking that final step to break free from smoking for good.
You can overcome your dependence on nicotine
Your answers suggest you may be dependent on nicotine - but don't worry, this is just the beginning, not a barrier.
Nicotine dependence can feel challenging, but it's not unbreakable. With the right plan and support, you can take control and break free. This tool is here to help you understand your habits, build a personalised quit plan, and find the strategies that work best for you.
Remember:
- Every small step counts.
- Cravings don't last forever.
- You can do this!
Your savings
We've worked out what you'll save by quitting. Take a moment to picture the specific things you'll do with that extra money - whether it's a holiday, a new hobby, or simply a little more financial freedom.
1 week vape-free
1 week smoke-free
£01 month vape-free
1 month smoke-free
£01 year vape-free
1 year smoke-free
£0Remind yourself why you want to quit
When quitting feels tough, think back on the reasons quitting vaping is important to you.
When quitting feels tough, think back on the reasons quitting smoking is important to you.
To be healthier
To save money
Pregnancy
For my family or friends
To set a good example
To have a better future
A health professional recommended quitting
To regain control
For food to taste better
For the environment
My own reasons
Your triggers
Being aware of your triggers is a key part of staying in control. At first, it might be helpful to completely avoid these triggers. Over time, as you stay vape-free, you'll discover other ways to handle them.
We have a range of strategies for you to try, but you might come up with your own too. Keep experimenting until you find what truly helps you stay vape-free.
Being aware of your triggers is a key part of staying in control. At first, it might be helpful to completely avoid these triggers. Over time, as you stay smoke-free, you'll discover other ways to handle them.
We have a range of strategies for you to try, but you might come up with your own too. Keep experimenting until you find what truly helps you stay smoke-free.
Emotional Triggers
Habit Triggers
Social Triggers
Nicotine Withdrawal Triggers
Emotional Triggers
(e.g., feeling anxious, worried, or nervous)
Many people vape to boost a good mood or escape a bad one. However, vaping is not an effective way to cope with difficult emotions - Nicotine creates an immediate sense of relaxation, so people vape in the belief it reduces stress and anxiety. This feeling is temporary and soon gives way to withdrawal symptoms and increased cravings.
Many people smoke to boost a good mood or escape a bad one. However, smoking is not an effective way to cope with difficult emotions - Nicotine creates an immediate sense of relaxation, so people smoke in the belief it reduces stress and anxiety. This feeling is temporary and soon gives way to withdrawal symptoms and increased cravings.
Try these healthier ways to handle stress and emotions:
- Take a break: Step away from upsetting or stressful situations. Go for a walk, listen to music, or take slow, deep breaths to calm your mind.
- Get moving: Physical activity can help manage both positive and negative emotions. Dance, play a sport, or try an online workout.
- Reach out for support: Share your ups and downs with people who care about you.
- Be aware of your mental health: Keep an eye out for signs of depression, which can be serious.
Habit Triggers
(e.g., finishing a meal, working, or studying)
Sometimes vaping becomes a mindless part of your daily routine. It's important to break these automatic links.
Sometimes smoking becomes a mindless part of your daily routine. It's important to break these automatic links.
Strategies to break the habit:
- Change your routine: Take a different route to work or switch up where you eat lunch.
- Set small challenges: Choose one activity where you usually vape and try to avoid it. Once you succeed, move on to the next.
- Be mindful: Notice when you reach for a vape out of habit and choose a different action instead.
- Set small challenges: Choose one activity where you usually smoke and try to avoid it. Once you succeed, move on to the next.
- Be mindful: Notice when you reach for a smoke out of habit and choose a different action instead.
Social Triggers (e.g., socialising at a pub, having a break at work or being around others who vape)
(e.g., socialising at a pub, having a break at work or being around others who smoke)
Quitting can feel especially challenging when you're around others who vape. It helps to adjust your social circle or online habits, even temporarily.
Quitting can feel especially challenging when you're around others who smoke. It helps to adjust your social circle or online habits, even temporarily.
Ways to manage social triggers:
- Avoid tempting situations: Spend time in vape-free environments and explain to friends and family that you need their support.
- Take a digital break: Unfollow social media accounts that share vaping content, and block marketing messages that might tempt you.
- Be prepared to say no: If someone offers you a vape, have a polite but firm response ready, like, “No, thanks - I've quit.”
- Avoid tempting situations: Spend time in smoke-free environments and explain to friends and family that you need their support.
- Take a digital break: Unfollow social media accounts that share smoking content, and block marketing messages that might tempt you.
- Be prepared to say no: If someone offers you a cigarette, have a polite but firm response ready, like, “No, thanks - I've quit.”
Nicotine Withdrawal Triggers
When you quit vaping, your body and brain need time to adjust to going without nicotine. This is known as nicotine withdrawal. It can feel different for everyone, and while it may be uncomfortable at first, these symptoms will pass as your body gets used to being nicotine-free.
When you quit smoking, your body and brain need time to adjust to going without nicotine. This is known as nicotine withdrawal. It can feel different for everyone, and while it may be uncomfortable at first, these symptoms will pass as your body gets used to being nicotine-free.
Here are some ways to manage withdrawal and stay on track:
- Look after yourself: Eat well, stay hydrated, and get plenty of rest to support your body through the changes.
- Get support from friends and family: Tell your friends and family that you're quitting and ask for their support.
- Consider Nicotine Replacement Therapy (NRT): Products like patches, gums, and sprays can help reduce cravings and make withdrawal easier. These are available over the counter at most supermarkets and pharmacies.
- Consider Nicotine Replacement Therapy (NRT): Patches, gum, mouthsprays or lozenges, can help relieve your withdrawal symptoms. These can be purchased from your local pharmacy or supermarket.
- Alternatively Help Me Quit can support you with Free NRT and/or prescription only medications alongside our expert behavioural support. Click here to get started.
Fighting cravings
Cravings are temporary and will fade over time the longer you stay quit. When a craving hits, find something else to do instead of vaping. It will pass. The important thing is to keep trying different things until you find what works for you.
Cravings are temporary and will fade over time the longer you stay quit. When a craving hits, find something else to do instead of smoking. It will pass. The important thing is to keep trying different things until you find what works for you.
Do you need to keep your hands and mouth busy?
- Try holding a straw in your hand and breathe through it.
- Play with a coin or paperclip to keep your hands busy.
Do you vape to relieve stress or improve your mood?
Do you smoke to relieve stress or improve your mood?
- Practice deep breathing to calm down or go for a walk to blow off steam.
- If you need someone to talk to, turn to your friends or family for support or phone C.A.L.L. on 0800 132 737. C.A.L.L is the all-Wales mental health helpline available 24 hours a day, 365 days of the year.
Do you have trouble keeping busy and your mind occupied?
- Make a list of tasks that you can accomplish when a craving hits. This list can include things to do - such as replying to emails, running errands or planning your schedule for the next day.
Do you vape because it's pleasurable and relaxing?
Do you smoke because it's pleasurable and relaxing?
- Treat yourself to a different pleasure like listening to your favourite songs, plan a movie night with friends, or save up your vape money for a special treat when you reach a vape free milestone.
- Treat yourself to a different pleasure like listening to your favourite songs, plan a movie night with friends, cook new tasty recipes or save up your money for a special treat when you reach a smoke free milestone.
Do you get irritable and anxious without vapes?
- You don't have to go cold turkey - many adults can successfully quit by slowly reducing their vape use and nicotine content. This will lower withdrawal symptoms.
- If you'd like to quit in one go - Nicotine Replacement Therapy (NRT), such as patches, gum, mouthsprays or lozenges, can help relieve your withdrawal symptoms.
- Talk to a Pharmacist or a Help Me Quit advisor to see which type of NRT is right for you and for help using your choice correctly.
Do you get irritable and anxious without cigarettes?
- Consider Nicotine Replacement Therapy (NRT), such as patches, gum, mouthsprays or lozenges.
- Talk to a Pharmacist or a Help Me Quit advisor to see which type of NRT is right for you and for help using your choice correctly.
Do you vape for an energy boost?
Do you smoke for an energy boost?
- To keep your energy level stable, get regular exercise and have healthy snacks throughout the day.
- Make sure you're getting plenty of sleep at night to help you from feeling slow during the day.
Quit Vaping Over Time
You've decided to quit vaping gradually - that's a great choice. Making this change at your own pace can make it more manageable and sustainable. Here's how to take the first steps:
1. Lower the Nicotine Strength
- Use a refillable vape for more control over your e-liquid strength.
- Check the nicotine content of your current e-liquid (measured in mg/ml).
- Gradually reduce the strength in stages that work for you - for example: 20mg → 18mg → 12mg → 6mg → 0mg.
- Everyone's journey is different, so be kind to yourself and adjust as needed.
- If you find yourself vaping more often as you reduce, it might mean you're cutting back too quickly - take your time and listen to your body.
2. Increase the Time Between Vaping
- Gradually extend the time between each vape session.
- For example, if you usually vape every 20 minutes, try stretching this to 40 minutes, then an hour, and so on.
- Remind yourself that every small delay is a step closer to being vape-free.
3. Create Vape-Free Spaces
- Choose areas where you won't vape, like your car, at work, or certain rooms in your home.
- Gradually expand these vape-free zones until vaping becomes less of a habit.
- Remember, every space you make vape-free is a space where you're building healthier habits.
The pace of this approach is entirely up to you. In the early stages, it's often better to reduce slowly, but if you're managing your cravings well, you can aim to reduce every two to four weeks - or even longer if needed. Be proud of every step forward, no matter how small.
Quit Vaping in One Go
You've decided to quit vaping in one go - it takes real determination, but with the right support, you can do it.
Clear Out Your Vaping Reminders
- Set yourself up for success by removing all vaping items on or before your quit day.
- Get rid of your vapes, e-liquid bottles, pods, chargers, and any other vape-related items.
- Unfollow social media accounts that promote vaping - even small reminders can make quitting harder.
- Clearing out these triggers is a powerful first step in breaking the habit.
Consider Nicotine Replacement Therapy (NRT)
- Switching to NRT can help manage nicotine withdrawal and cravings, making the early days of quitting more manageable.
- Nicorette® QuickMist is the only NRT specifically approved for quitting vaping however, many people quitting nicotine find that pairing quick acting product like this with a long-acting product like a patch helps them manage cravings best. Speak to your local pharmacist to find out which NRT products may be best for you.
- Note: Currently, Help Me Quit can't provide free NRT for quitting vaping, but these products are available over the counter at your local pharmacy or supermarket.
Building a Support Network
Quitting is easier when you have positive support around you. Let your family and friends know you're quitting and ask for their encouragement.
Share your quit date:
Let them know when you plan to quit so they can cheer you on.
Explain what helps (and what doesn't):
For example, you might say, “When I'm having a craving, it really helps when you distract me,” or “It makes it harder for me when you bring up past slips.”
Team up if you can:
If someone close to you also vapes, consider quitting together. Supporting each other can make the journey easier and more motivating. Plan vape-free activities together and celebrate each milestone.
If someone close to you also smokes, consider quitting together. Supporting each other can make the journey easier and more motivating. Plan smoke-free activities together and celebrate each milestone.
Next Steps
You've made the life-changing decision to quit smoking - that's a powerful choice. It takes real determination, but with the right support, you can do it.
Here's some final hints and tips to help get you started:
Clear Out Your Smoking Reminders
- Set yourself up for success by removing all smoking items on or before your quit day.
- Get rid of your cigarettes, lighters, ash trays and any other smoke-related items.
- Unfollow social media accounts that promote smoking - even small reminders can make quitting harder.
- Clearing out these triggers is a powerful first step in breaking the habit.
Consider Nicotine Replacement Therapy (NRT)
- Switching to NRT can help manage nicotine withdrawal and cravings, making the early days of quitting more manageable.
- What is NRT? - These products, like patches or sprays, deliver smaller doses of nicotine without the potentially harmful chemicals in smoke liquids.
Quit with Help Me Quit
Ready to Quit? We've Got Your Back
Breaking free from smoking can be tough, but you don't have to do it alone. With our free NHS stop smoking support, you're three times more likely to quit for good.
Join the 100,000 people in Wales who've already made the change. Our expert advisors will work with you to create a personalised quit plan that fits you, with weekly check-ins to keep you on track and access to free nicotine replacement therapy (NRT) or stop smoking medications to boost your chances of success.
No lectures, no judgement - just practical support and encouragement every step of the way.
Take that first step today. Quit with confidence. Quit with support. Quit for good.