Side Effects of Quitting Vaping (and Why They're a Good Sign)
You stop vaping and, for a few days, you feel worse, not better. That's frustrating, but it's normal. Most side effects of quitting vaping are signs that your body and brain are adjusting to life without nicotine. They're temporary, and knowing what's coming makes them easier.
The most common side effects of quitting vaping
Cravings
Strong urges to vape, especially at your usual vaping moments. They usually pass within a few minutes each. See how to stop vape cravings.
Irritability, anxiety and restlessness
Short temper and feeling on edge are classic nicotine withdrawal symptoms. They tend to peak in the first few days. See irritability when you quit vaping.
Trouble sleeping
Some people struggle to fall asleep, others wake up more or have vivid dreams. See quit vaping insomnia.
Brain fog
Trouble focusing or feeling slow is common for a week or two. See brain fog after quitting nicotine.
Increased appetite
Nicotine can dull appetite, so food may suddenly seem more appealing. See weight gain after quitting vaping.
Coughing
Some people notice they cough more for a little while after stopping. If a cough is severe, lasts more than a few weeks, or comes with chest pain or breathlessness, see a doctor. See coughing after quitting vaping.
Headaches
Common in the first days. Water, sleep and regular meals help. See nicotine withdrawal headaches.
Low mood
Feeling flat for a while is common. If your mood drops a lot or doesn't lift, talk to a doctor. See mood after quitting vaping.
Side effects usually strongest.
Starting to ease.
Most fade. Sleep and focus improve.
Occasional cravings from triggers.
Why the side effects happen
Your brain got used to regular nicotine. Without it, it has to rebalance its reward and stress systems. That rebalancing is what you feel. It's the same process whether you quit cigarettes, pouches or vapes.
How to make the side effects easier
- Drink plenty of water and keep healthy snacks around.
- Move every day, even a short walk.
- Cut back on caffeine and alcohol for the first couple of weeks.
- Sleep as much as you can and keep a regular bedtime.
- Tell people close to you, so they understand the grumpiness.
- Ask a pharmacist or doctor about nicotine replacement if withdrawal is hard.
The other side
Once the first weeks are behind you, people commonly notice they're less on edge between puffs that no longer happen, they have more money, and they stop planning their day around a vape. See what happens when you quit vaping.
Unvapd, the app we built to help people quit vaping, keeps you company through the rough part: a Panic Button for cravings, breathing for restless moments, and a running count of your vape-free days and money saved.
Sources and further help
This article is general information, not medical advice. If you have health concerns, or want help with withdrawal or stop-smoking medicines, talk to a doctor, pharmacist or a local stop-smoking service.
Questions people ask
How long do the side effects of quitting vaping last?
For most people they peak in the first few days and fade over two to four weeks.
Is it normal to feel worse after quitting vaping?
Yes, for a short time. Irritability, cravings, poor sleep and brain fog are common nicotine withdrawal symptoms and usually ease within a few weeks.
Photos: rawpixel, public domain (CC0).