Vaping and Anxiety: Does Vaping Calm You Down or Make It Worse?
Many people say they vape because it calms them down. And in the moment, it does feel that way. But a lot of people also notice they feel more anxious overall since they started vaping. Both can be true, and understanding why is the first step to feeling better.
Why vaping feels calming
Three things happen when you take a puff:
- Nicotine relieves withdrawal. If it's been a while since your last puff, nicotine levels have dropped and you feel restless. The puff eases that.
- You breathe slowly. A long inhale and a slow exhale is a calming breath on its own.
- You take a break. Stepping away from a stressful moment helps, with or without a vape.
How vaping can make anxiety worse
Nicotine is a stimulant: it raises heart rate and blood pressure. And between puffs, as nicotine wears off, you can feel edgy and restless. If you vape all day, you may cycle through this many times, so your baseline can end up more on edge than before you started. Research suggests that, for many people, stress and anxiety levels improve after they've got through the first weeks of quitting nicotine.
Will quitting vaping make anxiety worse at first?
It can, for a little while. Anxiety and restlessness are common nicotine withdrawal symptoms, usually strongest in the first days and easing over a few weeks. Knowing that helps: the extra anxiety is temporary and has a cause. See nicotine withdrawal symptoms.
Better ways to calm down without a vape
Keep the breath, lose the nicotine
Breathe in for four seconds and out for six, ten times. The long exhale is the part that calms your body. See breathing exercises for cravings.
Take the break anyway
Step outside for five minutes, like you would to vape. Look at something far away. Drink some water.
Move
A brisk walk or a few minutes of exercise burns off restless energy.
Cut caffeine
When you quit nicotine, caffeine can feel stronger. Try halving your coffee for the first couple of weeks.
Talk to someone
Telling a friend "I'm quitting and I'm on edge" helps more than you'd expect.
When to get help
If anxiety is strong, constant or stops you living normally, talk to a doctor. Anxiety can have many causes, and support is available. If you take medication for anxiety or another mental health condition, tell your doctor you're quitting nicotine, as it can affect how some medicines work.
Something for the anxious moments
Unvapd, the app we built to help people quit vaping, includes guided breathing (Calm Down and Box Breathing) and a Panic Button that keeps you company when a craving and the anxiety that comes with it hit together.
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
Does vaping help with anxiety?
It can feel calming in the moment, mainly because it relieves nicotine withdrawal and involves slow breathing. Over time, nicotine's ups and downs can add to anxiety for many people.
Does anxiety go away after quitting vaping?
Withdrawal-related anxiety usually eases within a few weeks. Many people find their overall stress improves after that. If anxiety continues, talk to a doctor.
Photos: rawpixel, public domain (CC0).