Therapy can help whether you want to stop completely, cut down, or move from cigarettes to something less harmful. We start with what is getting in the way of stopping.
What this covers
Cigarettes, roll-ups, vapes and nicotine pouches. What they have in common is nicotine, which is highly addictive. Many people want to stop and find it harder than they expected, and that is not a failure of willpower.
Signs it may be time to look at it
- Wanting to stop and not managing it
- Reaching for it first thing in the morning, or when you wake in the night
- Smoking or vaping more than you meant to, or more than you used to
- Feeling irritable, low or restless when you go without
- Using it to cope with stress, boredom or feelings you would rather not feel
- Having switched from cigarettes to vaping and finding you cannot stop that either
What the NHS says
- The NHS describes nicotine vapes as one of the more effective tools for quitting smoking; people who use them are roughly twice as likely to quit as people using patches or gum.
- The healthiest option is to use neither. Once you are confident you will not go back to smoking, the NHS advises aiming to stop vaping too.
- Children and non-smokers should never vape.
- Reaching 28 days smoke-free makes you five times more likely to quit for good.
I have not found an official UK source that gives clear guidance on nicotine pouches, so I will not make claims about them here. What I can say is that they contain nicotine, and nicotine is highly addictive.
Support you can get alongside therapy
The NHS has a free local stop smoking service, which you can find by postcode on NHS.uk, and a free NHS Quit Smoking app. I am not a medical service. If you have a health condition or take regular medication, speak to your GP or a stop smoking service about the best way to stop.
What therapy can offer
- A place to talk honestly about it without being lectured
- Working out what smoking or vaping does for you (a break, calm, company, a habit) and what else could do some of that work
- Practical strategies for cravings, triggers and the first weeks
- Planning for the moments that tend to bring you back, such as stress, drinking or being around other smokers
- Space to decide your own goal, and to change your mind
Confidentiality
Worried about your job or your driving licence? What I report, and what stays between us.
If it is someone you love
It can be hard to watch someone you love struggle to stop, and harder if it is a young person who is vaping. I work with adults; the NHS has advice on supporting a young person to stop vaping. If you are an adult who wants support of your own, you are welcome to get in touch. Read more about support for families and loved ones.
Short answers to common questions
Is vaping better than smoking?
According to the NHS, vaping is much less harmful than smoking, but it is not risk-free and the long-term effects are not yet known.
Can I use a vape to help me stop smoking?
The NHS describes nicotine vapes as one of the more effective ways to quit smoking. It also advises aiming to stop vaping once you are confident you will not go back to cigarettes.
Is nicotine really an addiction?
Nicotine is highly addictive, and withdrawal can bring irritability and low mood. If you want to stop and cannot, it is worth taking seriously.
How long do nicotine withdrawal symptoms last?
The NHS says withdrawal can start within a few hours of your last cigarette and, on average, lasts about 3 to 4 weeks, though some people feel it for a few months. Symptoms are usually strongest in the first week, especially the first 3 days. They include cravings, irritability, restlessness, trouble sleeping and feeling anxious or low. The NHS says cravings are temporary, and that stop smoking products can help.
What are the best ways to stop smoking on the NHS?
The NHS lists nicotine replacement therapy (patches, gum, sprays and lozenges), the nicotine-free medicines varenicline and cytisine, and vapes. It says research shows combining products gives you the best chance of success. Your local Stop Smoking Service is free, in person, online or by phone. Speak to a GP, pharmacist or the service about which suits you, particularly if you take regular medication.
What if I slip up and have a cigarette after quitting?
The NHS says it happens to lots of people, and not to be too hard on yourself. It says the most important thing is that you try again. It also says strong cravings after quitting are often triggered by stress, routines or certain situations, so knowing your triggers helps. This is something we can plan for together in therapy, before the moment arrives.
Can you get addicted to vaping?
Yes. FRANK says you can become dependent on vapes, and that withdrawal from vaping is usually milder than from smoking but still unpleasant. The NHS says nicotine is highly addictive but does not contain the toxic chemicals in cigarettes, which cause most smoking-related harm. FRANK recommends vapes only to help adults stop smoking, and the NHS says to aim to stop vaping once you are sure you will not go back.
Does vaping cause popcorn lung?
The NHS says vaping does not cause popcorn lung, a rare lung disease first found in factory workers exposed to the flavouring diacetyl, which is banned in UK-regulated vapes. The NHS also says there is no evidence so far that second-hand vaping harms people around you, though it advises avoiding it around babies and children. It stresses that vaping is not completely harmless and long-term effects are not yet clear.