In a significant societal shift, vaping has now eclipsed smoking as the UK's primary method of nicotine consumption. Recent figures from the Office for National Statistics reveal that 5.4 million adults in Great Britain vape daily or occasionally, surpassing the 4.9 million who smoke cigarettes. While e-cigarettes are widely acknowledged as a less harmful alternative to combustible tobacco, a growing number of users are finding themselves in a bind: they want to quit vaping but are discovering it's surprisingly difficult, with some even contemplating a return to smoking.
This struggle is compounded by confusion over relative risks. Despite decades of evidence highlighting the severe dangers of smoking, data from Action on Smoking and Health (ASH) indicates that 63% of young people now believe vaping is as harmful as, or more harmful than, smoking. This misconception could inadvertently encourage a new generation of smokers. So, what does the evidence actually say about the risks, the addiction, and the most effective ways to quit vaping?
The Reality Check: Vaping vs. Smoking Risks
At first glance, the two habits seem similar: both involve inhalation and nicotine delivery. However, public health experts stress they belong in vastly different risk categories. "We can be absolutely confident that vaping is far less harmful than smoking," asserts Martin Dockrell, former tobacco evidence lead at the UK’s Office for Health Improvement and Disparities. "They really aren’t comparable."
The critical difference is combustion. Cigarettes kill because burning tobacco releases tar, carbon monoxide, and hundreds of toxic chemicals. Vaping avoids this process. While it does involve inhaling heated chemicals, they are fewer in number and, based on current evidence, significantly safer. High-profile scares, such as "popcorn lung" or the US outbreak of vaping-associated lung injury, have largely been linked to illicit cannabis vapes or specific chemical additives not present in regulated nicotine e-cigarettes.
However, "less harmful" does not mean harmless. Vaping still exposes lungs to heated chemicals, and the long-term effects over decades remain unknown. For young people especially, whose brains and lungs are developing, the consensus is clear: they should only be breathing air.
Why Is Quitting Vaping So Hard?
Vaping introduces a behavioral challenge that the indoor smoking ban largely eliminated for cigarettes: ease of use. You can vape discreetly at a desk or in places where lighting a cigarette would be impossible. This "autopilot" consumption can deepen the habit.
From a psychological standpoint, Dr. Jaimee Heffner of the Fred Hutch Cancer Center explains that both vaping and smoking are learned behaviors used to avoid uncomfortable internal states—be it anxiety, boredom, or a physical craving. Nicotine addiction drives this, with physical dependence causing withdrawal symptoms when levels drop, and behavioral dependence tying vaping to daily routines and emotions.
Jamie Hartmann-Boyce, assistant professor of health policy at the University of Massachusetts Amherst, notes that while anecdotal evidence suggests people find quitting vaping harder, research hasn't fully confirmed this yet. Her recent Cochrane Review found tentative evidence that text-message support and medications like varenicline could help.
Expert Tips: How to Quit Vaping Effectively
For those looking to change their relationship with vaping in 2026, experts offer pragmatic advice. The golden rule? Do not switch back to smoking, which is "ridiculously deadly," warns Hartmann-Boyce.
1. Identify and Manage Triggers
Pay close attention to what prompts you to vape—stress, social situations, or boredom. "If you use your vape to fidget, think about getting something else to fidget with," suggests Dr. Rachel Isba. Simple changes, like leaving your vape in another room while scrolling on your phone, can break the "doom scrolling" vape cycle.
2. Cut Down Gradually
Unlike smoking, where "cold turkey" is often best, vaping may require a different approach. Louise Ross, co-author of a guide on stopping vaping, advises a gradual reduction. Pausing the reduction if there's any risk of returning to smoking is crucial for success.
3. Break the 'Autopilot' Habit
Vaping can easily slip into every part of your day. Establish clear rules to weaken these associations, such as banning vaping at your work desk, in the car, or before a certain time of day.
4. Adjust Nicotine Strength and Flavor
Consider lowering the nicotine strength of your e-liquid to ease physical dependence, but be mindful not to compensate by vaping more frequently. Switching to a less appealing flavor can also make the experience less rewarding, helping to break the psychological link.
5. Ride Out the Cravings
Newer approaches like acceptance and commitment therapy teach users to notice cravings without acting on them. Mindfulness techniques can help you "surf the urge" until it passes, rather than fighting it.
6. Seek Professional Support
"People who try to quit nicotine with professional support and medications have two to three times greater odds of being successful," says Prof. Heffner. If you reach for your vape immediately upon waking, it signals strong dependence, and nicotine replacement therapies (patches, gum) might be particularly helpful.
Quitting nicotine is rarely a straight line. Setbacks are normal, but with the right strategies and support, breaking free from the vape is entirely possible without returning to the dangers of smoking.
Vape Lifestyle & Advocacy Blogger
Chloe Evans, widely known as "CloudChaser Chloe," is a prominent voice in the global vaping community, celebrated for her vibrant personality and keen focus on the lifestyle aspects of vaping. Based in the creative hub of Portland, Oregon, Chloe's content blends fashion, art, and harm reduction, offering a fresh perspective on the vaping world. She aims to demystify vaping for adult consumers and challenge outdated perceptions, promoting a responsible and enjoyable experience.