A comprehensive guide to quitting smoking and vaping in 2025

As we enter 2025, search results for ‘how to quit vaping’ are at an all-time high. Our TikTok feeds are filled with people on ‘day 4 of their quitting journey’, and it feels like the pressure to quit is so closely linked to New Year’s resolutions that all smokers and vapers are expected to try to quit in January. 

But look, we get it. It’s not easy. Especially in January, certifiably one of the most depressing months of the year. 

Recognising that smoking and vaping are very real addictions is a vital step to finally being able to quit for good. 

Whether your motivation is health and wellness, finances or beating your habits and taking control, we’re here to help you make 2025 the year that you finally leave your nicotine addiction behind. 

Why quit smoking and vaping in 2025?

The health benefits start immediately

The benefits of quitting smoking or vaping begin almost as soon as you stop.

Within 20 minutes – your heart rate and blood pressure drop.

After 24 hours – your lungs start to clear out mucus and toxins.

By 2-12 weeks – your circulation improves, and you’re sleeping more soundly

Within a year – your risk of heart disease is halved compared to that of a smoker, hormones stabilise, improving menstrual regularity and reducing PMS symptoms.

Quitting vaping eliminates exposure to harmful chemicals and restores lung function over time, depending on the extent of use.

The good news is, it’s not impossible. And with the right approach, it doesn’t have to be as hard as you might think. 

Nicotine is a substance that hits our brains quickly but also leaves our bodies quickly. That’s why cravings make it feel so difficult to quit within the first few days. However, it also means if you can push through these milestones, soon, you’ll be free from addiction and won’t look back. 

0–1 hour: Nicotine hits the peak

• What’s happening: Nicotine levels are at their highest. Dopamine surges, creating a sense of pleasure and reward.
• Craving level: Low, as your body is satisfied with the recent intake.
• Symptoms: Relaxation, mild euphoria, or focus, depending on the person.

2–4 hours: Initial decline

• What’s happening: Nicotine levels start to drop. The brain begins signalling for more to maintain its chemical balance.
• Craving level: Increasing, as withdrawal symptoms start to emerge.
• Symptoms: Restlessness, irritability, mild anxiety.

6–12 hours: Noticeable withdrawal begins

• What’s happening: The body is halfway through eliminating nicotine from the bloodstream. Dopamine production slows.
• Craving level: Moderate to high. The brain heavily signals for nicotine.
• Symptoms: Increased cravings, headaches, difficulty concentrating, and mood swings.

24 hours: Nicotine is mostly gone

• What’s happening: Almost all nicotine is out of your bloodstream. The body begins repairing itself and balancing brain chemistry.
• Craving level: High, as the brain is adapting to the absence of nicotine.
• Symptoms: Strong cravings, irritability, heightened stress, fatigue, and possible sleep disturbances.

2–3 days: Peak withdrawal

• What’s happening: Nicotine is fully eliminated from the body. Psychological dependence becomes prominent as dopamine production remains low.
• Craving level: Very high. This is often the hardest stage of withdrawal.
• Symptoms: Intense cravings, anxiety, depression, difficulty focusing, and increased appetite.

1 week: Stabilisation begins

• What’s happening: The brain begins producing dopamine naturally, but it’s still adjusting to the new normal.
• Craving Level: Lower but still present, often triggered by habits or emotional cues.
• Symptoms: Fewer physical withdrawal symptoms, but psychological cravings can persist.

1 month: Significant progress

• What’s Happening: Dopamine levels stabilise. Nicotine receptors in the brain start shutting down.
• Craving Level: Sporadic and triggered mostly by habits or stress.
• Symptoms: Improved mood, focus, and energy. Cravings are more manageable.

3–6 months: Major milestones

• What’s happening: The brain rewires itself to operate without nicotine. Lung function and circulation improve significantly.
• Craving Level: Rare but possible, often linked to emotional or situational triggers.
• Symptoms: Stronger control over cravings. Better overall health and energy.

1 year: Freedom

• What’s happening: Physical addiction is fully overcome. Psychological triggers might still occasionally occur but are far easier to handle.
• Craving Level: Very low or non-existent.
• Symptoms: Renewed confidence and health. The risk of relapse significantly decreases.

Top strategies for quitting

Read: Allen Carr’s Easy Way to Quit Vaping/Smoking 

Before you do anything else, read or listen to this book. The best part is that you can smoke or vape until the very end, by which point you’ll have all of the mental reframing you need to quit cold turkey without even feeling deprived. 

It’s shown to have a success rate of over 50% and takes the approach of truly understanding the mental triggers and changing your thoughts to break free from the habit. 

Set a quit date

Choose a date to start your journey and stick to it. Counting from a specific day can be very helpful at first. Try to reach one day, then two weeks, then one month. Eventually, you’ll stop counting…

Understand your triggers

Identify the situations, emotions, or routines that make you reach for a cigarette or vape. Common triggers include stress, social situations, or certain times of the day. Once you know your triggers, you can develop strategies to manage them. Try going outside for a walk, breath work or a five-minute distraction. The cravings do pass and get easier. 

Build a support system

Tell your friends, family, or coworkers about your decision to quit. Their encouragement can make a significant difference. Consider joining a support group or reading online forums like Reddit to share your experiences and learn from others.

Explore Nicotine Replacement Therapy (NRT)

From patches and gum to lozenges and nasal sprays, NRT can help you manage withdrawal symptoms. Speak with your pharmacist or doctor to determine the best option for you.

Try prescription medications

Prescription medications can reduce cravings and withdrawal symptoms. Speak to your GP to find out what support is available. 

6. Use an app to track your progress

Apps like Quit Genius or the NHS Smoke Free app provide tools to track your progress, calculate savings, and offer daily motivational messages.

7. Practice mindfulness and stress management

Many people smoke or vape to manage stress. Techniques like deep breathing, yoga, meditation, or exercise can help you cope without nicotine.

8. Substitute new habits

Replace smoking or vaping with healthier habits. Chew sugar-free gum, snack on crunchy vegetables, drink more water (out of a straw works well) or take a walk whenever cravings hit.

9. Avoid ‘just one’

It’s tempting to think that one cigarette or vape session won’t hurt, but this mindset often leads to relapse. Stay committed to your goal.

Additional support:

• NHS Smokefree Services: Access free support, including one-on-one counselling and NRT. Visit Smokefree.
• Online Communities: Platforms like Reddit’s r/stopsmoking offer a sense of camaraderie and shared goals.