The Truth About Vaping: What You Should Know

Side Effects of Vaping Even though vaping is often marketed as safer than smoking, it still carries serious risks!

Short-Term Effects

• Coughing or wheezing
• Shortness of breath
• Throat and mouth irritation
• Headaches and nausea
• Increased heart rate

Long-Term Risks

• Nicotine addiction – which can rewire the brain, especially in teens and young adults
• Lung damage – including “popcorn lung” and EVALI (vaping-related lung injury)
• Heart disease – vaping affects blood pressure and blood vessel health
• Mental health – nicotine can increase anxiety and depression symptoms
• Potential exposure to toxic chemicals and heavy metals

Ready to Quit? Here’s How

Quitting can be tough, but it’s absolutely possible with the right plan. 

Step-by-Step Guide to Quitting Vaping

• Know Your Why
• Write down the reasons you want to quit. Health? Saving money? Mental clarity?
• Set a Quit Date
• Choose a date within the next 2 weeks. Mark it. Commit to it.
• Identify Triggers
• Recognize what makes you want to vape (stress, boredom, social settings) and plan how to respond.
• Use Healthy Alternatives
• Chewing gum, breathing exercises, journaling, or even going for a walk can help fight cravings.

Tell someone, support helps. Let friends or family know you're quitting. Better yet, quit together!

• Use Quit Tools
• Consider nicotine replacement therapy (patches, gum, lozenges) or apps:
• QuitVaping or QuitNow.
• Stay Busy
• Pick up a new hobby, go to the gym, or volunteer — anything to keep your mind off vaping.
• Reward Yourself
• Use the money you save to treat yourself. You’re investing in a healthier you.

Resources That Can Help

Text “DITCHVAPE” to 88709 – for free support from the Truth Initiative

smokefree.gov – great tools and advice

Quitline: 1-800-QUIT-NOW – free counseling and support

Apps: QuitNow, Quit Genius, EasyQuit

Words of Encouragement

“Quitting is not about being perfect. It’s about progress.” You’re not alone — every day, more people are choosing to stop vaping and reclaim their health. You can too.