5 tips for helping your teen to quit vaping

If you have a teenager in your life, you have a lot to keep an eye on: social pressure, social media, maintaining grades, college applications, and mental health. It turns out that tobacco usage should be on that watch list, too. A teen can easily take a puff of an e-cigarette and then quickly tuck it away. It can be hard to catch, and it’s also hard to quit.

While cigarette smoking is at an all-time low — 12% of the US population are currently smokers¹ — vaping is increasing in popularity, particularly to young adults and teenagers.

According to the CDC, 5% of middle school students and 10% of high school students use e-cigarettes.² That may not be surprising considering the advertising that is aimed at teens via social media and packaging. From 2014 to 2016, advertising for vaping exploded and one study found that 78% of middle and high school students had been exposed to at least one advertisement.³

Several factors contribute to the popularity of e-cigarettes among teens. Relative affordability allows young people to purchase them, and because they’re easy to conceal in a pocket, with no need for a flame, they’re easily accessible throughout the day, even at school or on public transportation. Other factors include appealing flavors, social influences, and a way to cope with mental health challenges, such as anxiety or depression. Plus, most young adults don’t perceive vaping as significantly harmful.⁴

If you care about a teen who uses e-cigarettes and want to help them quit, here are five ways to get started.

1. First stop: Check your employee benefits 

Some companies offer tobacco cessation guidance through Employee Assistance Programs (EAPs) and mental health programs or even their dental insurance in an effort to maintain the health of their workforce, as well as the keep down medical claims costs. This can sometimes cover dependents. A tobacco cessation program may offer access to “quit coaches,” virtual clinics, personalized tracking, and will help teach new cognitive behavioral therapy techniques to deal with craving triggers.

2. Take it slow: Anger doesn’t work 

People — teenagers or otherwise — generally respond far better to support than anger. It is natural to feel angry or scared when you learn your teen is vaping, but try to be patient and listen. The goal is to be able to have open conversations, and you won’t get there if your teen feels they’ll be chastised. People who feel supported are more likely to quit vaping or smoking for good.⁶

When they started vaping, two-thirds of teens didn’t realize that e-cigarettes contain nicotine; they thought it was made from great flavors and water vapor.⁷  So, your teen may have been unaware of the highly addictive ingredients they were using.

3. Make a plan 

When you try to take control of your finances, you make a budget. When your workload piles up, you make a to-do list. The same goes for quitting tobacco products. Sit down with your teenager and make a plan. It doesn’t have to be painful; just ask for 10 minutes.  

• Are they willing to throw away their vaping-related products?  

• Make a plan for dealing with peer pressure. What are they going to do when they’re with their friends who vape? Are they going to walk away, or stay put and hold firm? Encourage them to manage their social media but unfollowing any nicotine-based brands or vape influencers. 

• Come up with simple solutions for dealing with cravings. Keep gum on hand, or fill their bag with things to keep their hands busy like stress balls or fidget toys. 

• There’s even a gamification element to quitting. Some people who are trying to quit find that getting lost in a game on their phone is very helpful for distracting them during a craving. Some games specifically incorporate behavioral change techniques can help people who are trying to quit. In fact, those who play games on their mobile have an increased likelihood of abstaining from nicotine compared to no assistance or using willpower alone.⁸  

• Track your teen’s money. Are they saving any by quitting? 

• Break the vape schedule. When do they normally vape? If they do so while driving in the car, give them a ride to school or work. If they vape after meals, distract them with a walk outside or start a movie. 

• What are the consequences for backsliding? It may happen — remember that the key is support, not punishment. Tell your teen vaping one time doesn’t undo the progress they’ve made, so vaping one time (or even two or three) after they quit doesn’t make them dependent again.⁹ 

4. Consider your teen’s mental health 

Just as in adults, addiction to any substance in adolescence may be a symptom of underlying mental health issues. Consider professional help in the form of therapy in order to address any trauma, attachment wounds, anxiety, or depression that catalyzes substance use.¹⁰ 

5. Set a quit date 

A quit date, set far into the future, will mark their difference between their addicted self, and their free-from-nicotine self. Encourage your teen to tell people their quit date; similar to getting a project done, if they tell others, it holds them accountable.

E-cigarettes may seem like less dangerous versions of smoking, but addiction to nicotine can be powerful. Supporting your teen through the quitting process is crucial to their success. Remember, you’ve supported them their whole lives. This is just one more step. You got this.