Cravings pass
Smokefree.gov describes cravings to vape as common but temporary, and says they fade the longer you stay quit. That doesn't make them easy — but it means the goal in the moment isn't to make the feeling disappear. It's to get through the next few minutes without vaping.
Five practical steps during a craving
Health Canada suggests the “5 Ds.” They work well together:
- Delay. Put off vaping for as long as you can. A timer can make a few minutes feel concrete.
- Distract. Do something else — a short puzzle, a task, a change of room.
- Deep breathing. Smokefree.gov suggests breathing in slowly through your nose and out through your mouth, ten times.
- Drink water. It keeps your hands and mouth busy.
- Discuss. Tell a friend how you feel or talk to a quit coach.
Smokefree.gov adds a few more: look back at your quit plan, switch up what you're doing, and get moving with a quick walk or a few flights of stairs if that's possible for you.
Prepare before the next one
Most cravings are linked to routines — coffee, driving, breaks, stress. Writing down which situations tend to set yours off, and choosing a specific swap for each, means you don't have to decide what to do while the urge is at its loudest. Our trigger guide has ideas for common situations, and the free plan generator turns your answers into a one-page plan you can print.
When cravings feel unmanageable
If cravings or withdrawal are making it very hard to function, a doctor, pharmacist or quitline can help. Smokefree.gov notes that medications used for quitting smoking are not FDA-approved for quitting vaping, but that it's worth talking to a health professional about whether they might be right for you. We don't give medication advice.