Vaping

Summary

Vaping is when someone uses an electronic device, such as a vape or e-cigarette, to breathe in an aerosol (sometimes called vapour). Vapes heat a liquid that can contain nicotine, flavourings and other chemicals. They come in different shapes, sizes and flavours and can sometimes look like pens, highlighters or other everyday objects.

Vaping was originally developed as a way to help adults who smoke cigarettes move away from smoking, which is much more harmful. However, vaping is not recommended for children and young people, particularly those who do not already smoke.

Many vapes contain nicotine, which is an addictive substance. This means someone can develop cravings and find it difficult to stop using a vape. Young people may start vaping because their friends do it, they are curious about the flavours, they want to fit in, or they believe vaping helps them cope with stress or anxiety.

Although vaping is considered less harmful than smoking cigarettes, it is not harmless. Vaping can expose the body to nicotine and other substances, and we do not yet know all of the effects of vaping over many years. Nicotine can also affect concentration, mood and sleep, and young people can become dependent on it.

In the UK, it is illegal to sell nicotine vaping products to anyone under 18 or to buy them on behalf of someone under 18.

What does nicotine do

Nicotine is an addictive drug found in many vapes and cigarettes. When nicotine enters the body, it reaches the brain quickly and can make someone feel more alert or relaxed for a short time. The brain then starts to associate nicotine with these feelings, which can lead to cravings and dependence.

For young people, nicotine is particularly important to understand because the brain continues developing into the mid-20s. Regular nicotine use can affect areas involved in attention, learning, memory, decision-making and impulse control. Young people can also become dependent on nicotine relatively quickly, meaning they may experience cravings or feel like they need to vape to feel okay.

Nicotine can also affect how someone feels day to day. When someone dependent on nicotine hasn’t used it for a while, they may experience irritability, anxiety, low mood, restlessness, difficulty concentrating or strong cravings. Using nicotine can temporarily relieve these feelings, which can create a cycle where someone uses it to feel better, then experiences cravings or withdrawal when they stop.

Nicotine can also increase heart rate and blood pressure, and can affect sleep. The amount of nicotine in vapes can vary considerably, so it isn’t always easy to know how much nicotine someone is taking in.

How to help myself

If you vape or use nicotine and want to cut down or stop, you don’t have to do it all at once or by yourself. Nicotine can be addictive, so finding it difficult to stop is not a sign of weakness. Small changes can help you understand your vaping and take back some control.

  • Notice your triggers – Think about when and why you reach for your vape. It might be when you’re stressed, bored, with friends, after eating or when you’re scrolling on your phone. Understanding your triggers can help you plan for them.
  • Try delaying a vape – When you get a craving, try waiting for a few minutes before vaping. Distract yourself with something else, such as listening to music, playing a game, going for a walk or talking to someone. Cravings usually pass, even if they feel strong at the time.
  • Keep your hands and mind busy – Have something else to reach for when you feel like vaping. You could doodle, fidget with something, play a game, make something, chew gum or have a drink.
  • Change your routine – If you always vape in certain places or during certain activities, try doing something different at those times. Changing the routine can make it easier to break the connection between a situation and vaping.
  • Think about your reasons for stopping – Write down why you want to cut down or stop. This could be saving money, improving your health, feeling more in control or not wanting to depend on nicotine. Keep your reasons somewhere you can see them when cravings appear.
  • Prepare for cravings – Cravings can be uncomfortable, but they won’t last forever. Try slow breathing, grounding, drinking water, moving around or distracting yourself until the craving passes.
  • Tell someone you trust – Let a parent, carer, friend, teacher, GP or another trusted adult know that you’re trying to cut down or stop. Having someone who understands what you’re doing can make it easier to stick with your goal.
  • Don’t be discouraged by setbacks – If you vape after deciding to stop, it doesn’t mean you’ve failed. Think about what happened, what triggered the craving and what you could try differently next time. Starting again is still progress.
  • Be careful about replacing vaping with smoking – If you don’t smoke, don’t start smoking as an alternative. If you already smoke and vape, speak to a healthcare professional about the safest way to reduce your nicotine use.
  • Get extra support if you need it – If cravings are strong, you’re finding it difficult to stop, or vaping is affecting your mood, sleep or everyday life, speak to a GP, pharmacist, school nurse or other healthcare professional. They can help you find appropriate support.

How to help a loved one

If someone you care about vapes, support is usually more helpful than judgement. Nicotine can be addictive, so someone may genuinely find it difficult to stop even if they want to. Try to create a space where they can talk honestly about their vaping without feeling ashamed or afraid of being told off.

  • Listen and ask, don’t lecture. Try to understand why they vape and what they get from it. They might use it because of stress, boredom, curiosity, social pressure or because they have developed cravings. Ask questions such as “What makes you want to vape?” or “Do you want help cutting down?” rather than making assumptions.
  • Take their goals seriously. If they want to stop or cut down, ask what would be helpful rather than deciding for them. You could help them identify their triggers, plan for cravings and find activities they can use instead of vaping.
  • Help them manage cravings. When they feel like vaping, offer to do something distracting together, such as going for a walk, playing a game, listening to music, having a drink or doing something creative. Even helping them get through one craving at a time can be useful.
  • Make it easier to avoid triggers. If particular situations, places or people make them want to vape, help them think about how they could handle these differently. If you vape yourself, consider whether vaping around them might make stopping more difficult.
  • Don’t shame or punish them. Calling someone “addicted”, taking away their belongings or making them feel guilty may make them less likely to be honest about their vaping. Be clear about the risks while keeping the conversation supportive and open.
  • Notice what might be underneath the vaping. If they are using nicotine to cope with anxiety, stress, low mood, difficulties at school or problems with friends, it can help to address these issues as well. Vaping may be a coping strategy for a problem that needs its own support.
  • Encourage professional help. A GP, pharmacist, school nurse or other healthcare professional can provide advice about stopping nicotine and help someone find appropriate support. If they are under 18, a trusted adult can help them access this support.
  • Be patient with setbacks. Stopping nicotine can take time. If they vape again after trying to stop, avoid treating it as a failure. Help them think about what triggered the craving and what might work differently next time.

Myth Buster

Myth: Vaping is completely harmless.
Truth: Vapes generally expose people to fewer harmful substances than cigarettes, but they can still contain nicotine and other chemicals that may affect the body. Vaping is not recommended for children or young people who do not smoke, and we are still learning about the long-term effects of vaping.

Myth: The cloud from a vape is simply harmless water vapour.
Truth: Vapes produce an aerosol that can contain nicotine, flavourings and other substances. What is in the aerosol depends on the product and how it is used.

Myth: Vaping is not addictive.
Truth: Many vapes contain nicotine, which is highly addictive. Regular use can lead to cravings and dependence, and someone may find it difficult to stop even when they want to.

Myth: There is only one reason why someone might vape.
Truth: Young people may vape because their friends do, they are curious, they like the flavours, they want to fit in, or they use nicotine as a way of coping with stress or difficult feelings. Understanding why someone vapes can be more helpful than simply telling them to stop.

Myth: Stopping is always easy.
Truth: If someone regularly uses nicotine, their body can become dependent on it. When they stop, they may experience cravings, irritability, restlessness, low mood or difficulty concentrating. Getting support can make stopping easier, and finding it difficult doesn’t mean someone is weak or lacks willpower.

Support

Talk to a trusted adult, such as a parent, carer, teacher, school nurse, youth worker or another trusted adult can provide a safe space to talk about vaping without judgement and help someone decide what support they might need.

A GP, pharmacist or other healthcare professional can provide advice about nicotine dependence and stopping or reducing vaping. They can also help if vaping is connected to other physical or mental health difficulties.

A school nurse, pastoral worker, counsellor or safeguarding lead may be able to provide information, support and signposting to appropriate services.

Local stop-smoking services can provide advice about nicotine dependence and quitting. Although many services are designed around smoking, they may also be able to advise young people who vape, depending on local services and eligibility.

Having people around you who understand what you’re trying to achieve can make it easier to manage cravings and stick with your goals. Friends and family can help by providing distractions, encouragement and a judgement-free space to talk.

Therapy

  • Cognitive Behavioural Therapy (CBT) – Can help someone understand the thoughts, feelings and situations that lead them to vape and develop alternative ways of coping with cravings, stress or difficult emotions.
  • Motivational Interviewing (MI) – Helps someone explore their own reasons for wanting to change their vaping, without judging or telling them what they should do. It can be useful when someone feels unsure about stopping.
  • Behavioural support – Helps someone identify triggers, change routines and develop practical strategies for managing cravings and situations where they are most likely to vape.
  • Emotion regulation work – Can help someone develop healthier ways to manage feelings such as stress, anxiety, anger or boredom if vaping has become a way of coping with these emotions.
  • Anxiety or low mood support – If someone is vaping to manage anxiety, low mood or other mental health difficulties, therapy can focus on these underlying difficulties and provide alternative coping strategies.
  • Family-based support – For children and young people, involving parents or carers can help create a supportive environment and improve communication around vaping. This can also help adults understand nicotine dependence and how to support the young person without using shame or punishment.

Helplines

Childline
Childline is a free service for young people to talk to a counsellor about anything. The service is available 24 hours a day, 7 days a week. Childline is available to anybody who is 18 years old or younger.

Phone: 0800 1111
Opening times: Available 24 hours a day, 7 days a week, 365 days a year
You can also find helpful resources, speak to a counsellor online or send a message on their site.
Website: www.childline.org.uk

For adults concerned about a child, the NSPCC can be contacted 

NSPCC

NSPCC is a children’s charity that works to protect children and prevent abuse and neglect. They provide support and advice for adults about child abuse, neglect, child safety, online safety and children’s mental and emotional wellbeing. 

Phone: 0808 800 5000
Opening times: 10 am–4 pm, Monday–Friday
Email: help@nspcc.org.uk
Email opening times: 11 am–4 pm, 7 days a week
Website: www.nspcc.org.uk

FRANK

FRANK is a service providing information, advice and support about drugs and alcohol. It covers drug and alcohol use, effects and risks, peer pressure, addiction, concerns about someone else’s drug or alcohol use and finding local support.

Phone: 0300 123 6600
Opening times: 24 hours a day, 7 days a week
Text: 82111
Live chat: 2 pm–6 pm, 7 days a week
Email: frank@talktofrank.com
Website: www.talktofrank.com

Shout

Shout is a free, confidential text messaging service that provides support to anyone who is struggling to cope. It can help with a wide range of issues, including stress, anxiety, low mood, loneliness, relationship difficulties, bullying, self-harm, suicidal thoughts, feeling overwhelmed and other mental health challenges.

Text: SHOUT to 85258
Opening times: Available 24 hours a day, 7 days a week, 365 days a year
Website: www.giveusashout.org

NHS Smokefree Helpline

The NHS Smokefree Helpline provides free advice and support for people who want to stop smoking.

Phone: 0300 123 1044
Opening times: 9am–8pm, Monday–Friday; 11am–4pm, Saturday and Sunday
Website: www.nhs.uk/better-health/quit-smoking

Kooth

Kooth is a free online mental health and wellbeing service for young people. It offers a safe and confidential space where young people can access information, read helpful resources, take part in online discussions and receive support from trained professionals. Kooth can help with all sorts of issues that may affect young people’s mental health and wellbeing, including stress, anxiety, relationships, bullying, family difficulties, low mood and other challenges they may be experiencing.

Website: www.kooth.com
Online support: Available 24 hours a day, 365 days a year
Live chat with a practitioner: 12 pm–10 pm Monday to Friday; 6 pm–10 pm Saturday and Sunday