How to Quit Cigarettes and Start Vaping

Ready to break free from cigarettes? You’re not alone. Many have found that switching to vaping is a powerful and effective way to quit smoking for good. It’s not just about finding a replacement; it’s about choosing a much less harmful option that can help you manage cravings and break the cigarette habit.

If you’re wondering how to get started, this simple, step-by-step guide is for you.

Step 1: Why Switch? (Benefits)

Before you begin, remind yourself why you’re doing this. Quitting cigarettes by switching completely to vaping offers some big and fast benefits:

• Massive Reduction in Harmful Chemicals: Cigarette smoke has thousands of chemicals, including tar and carbon monoxide, which cause serious illness. Vaping eliminates the burning process, which means you’re exposed to far fewer toxins. Not risk-free, but experts agree vaping is much less harmful than smoking.
• Better Health Markers: As soon as you stop smoking, your body starts to heal. You can expect:
  • Improved breathing and less coughing.
  • Better lung function.
  • Your senses of taste and smell are returning!
• Control Over Nicotine: Vaping gives you control. You can start with a nicotine strength that matches your cigarette habit and then lower it over time. Huge help for withdrawal.
• Keeps the Hand-to-Mouth Ritual: For many smokers, the hardest part is breaking the habit of holding something and the physical motion. Vaping gives you a similar action, which makes the transition much smoother.

Step 2: Choosing Your First Vape Device and Nicotine Strength

This is the most important part of getting started. You need a device that’s easy to use and has enough nicotine to satisfy your cigarette cravings.

A. Choosing the Right Device for a Beginner

For someone moving straight from cigarettes, a simple, low-power device is usually best. These are often called pod systems (like a RELX device) or vape pens.

• Pod Devices (Recommended for Beginners): Small, easy to use and almost no maintenance. Pre-filled or refillable pods. Discreet and great for new vapers.
• Vape Pens: Simple, pen-style vapes are a good middle-ground option.

B. Choosing the Right Nicotine Strength

You need enough nicotine to stop those cigarette cravings. A common starting point for most heavy smokers (a pack a day or more) is a higher strength, often around 18 mg/ml or 20 mg/ml. For lighter smokers, you might start at 10 mg/ml or 12 mg/ml.

• Listen to Your Body: If you are constantly reaching for your vape, you might need a slightly higher nicotine strength. If you feel dizzy or sick, the strength might be too high. A specialist vape shop or stop-smoking service can offer personalized advice.
• Flavor Matters: Don’t stick to tobacco flavors if you don’t like them! You might find that a fruit, menthol or sweet flavor (like the ones you can find in WAKA e-liquids) helps you stick with the switch because it stops reminding you of a cigarette.

Step 3: Set Your Quit Date and Make a Plan

You need a clear plan to make the switch successful.

1. Set Your “Quit Day”: Pick a date within the next week or two. This gives you time to get your vape gear ready. On that day, you stop all cigarettes completely.
2. Get Rid of Everything: Ashtrays, lighters, any leftover cigarettes—get them all out of your home, car and workplace before your quit day.
3. Use Your Vape! When you feel the urge for a cigarette, use your vape instead. In the beginning, it’s okay to use your vape more often than you used to smoke. Remember, each puff on a vape is far less harmful than a puff on a cigarette.
4. Avoid “Dual Use”: The goal is to switch completely. Research shows that continuing to smoke cigarettes while also vaping (called dual use) greatly reduces the health benefits. Stop all cigarettes as soon as you can.

Step 4: Long-Term Goal: Step Down Your Nicotine

Once you have successfully stopped smoking completely and are comfortable with vaping, you can think about the final step: quitting nicotine entirely. This is a major advantage of vaping.

• Slow and Steady: Over time, slowly switch to lower and lower nicotine strengths (e.g., from 20 mg/ml down to 10 mg/ml, then to 3mg/ml and finally to 0 mg/ml).
• Don’t Rush: Only move to the next lower strength when you feel completely sure you won’t go back to cigarettes. Take it at your own pace!

Your Questions Answered (FAQ)

1. Is it okay that I’m vaping more often than I smoked?

Yes, that’s completely normal. Nicotine from a vape is delivered to your body differently than from a cigarette. You’ll likely “sip” your vape more frequently throughout the day to get the same nicotine level that a single cigarette provided quickly. Don’t worry about the frequency—just focus on staying away from tobacco smoke.

2. Is Vaping completely safe?

No, vaping is not 100% safe, and non-smokers should never start. But reputable public health bodies have confirmed that switching completely from smoking to vaping is much less harmful because you avoid almost all the toxins that cause smoking-related diseases. The ultimate goal is to quit all nicotine, but switching from cigarettes to a RELX or WAKA is a huge step forward for your health.

3. Will I experience any side effects when I switch?

Some people may experience a temporary cough, dry mouth or sore throat when first switching. This is usually your body reacting to the different ingredients in the vapor or the cilia (tiny hairs) in your lungs starting to clear out the residue from years of smoking. These symptoms are almost always temporary and should not stop you from continuing your quit journey.

Ready to start? Remember, every hour you don’t smoke a cigarette is a win for your health. Switching to a vaping device can be the practical tool you need to change your life for the better.