New 2025 SHRN data shows regular vaping and smoking have fallen among secondary school learners in Wales. We look at the latest figures, what they mean and why prevention work still matters.
QUIT VAPING
How to quit vaping
If you want to stop vaping, you can cut down gradually or stop in one go. The best route is the one you can stick with.
If vaping helped you stop smoking, staying away from cigarettes comes first. Do not rush to stop vaping if you think it could lead you back to smoking.
If you used to smoke
If vaping is what keeps you smokefree, there is no need to race to stop. Nicotine withdrawal can increase the urge to smoke.
Choose a time when you feel secure without cigarettes. If a quit attempt starts pulling you back to smoking, returning to vaping is safer than returning to cigarettes.
If you have never smoked
Stopping vaping can free you from nicotine dependence and the cost and routine that comes with it. Vaping is not risk-free, so there is no health reason for a person who does not smoke to keep vaping.
You can stop gradually or choose a firm quit date.
Choose how you want to stop
There is no single method that suits everyone. These four approaches can help you reduce nicotine and break the routines linked to vaping.
1
Lower the nicotine strength
Check the nicotine strength on your e-liquid and reduce it gradually. If you start vaping much more often after dropping the strength, you may have cut down too quickly.
2
Leave longer between vapes
Stretch the time between vaping sessions. If you usually vape every 20 minutes, try waiting 30 or 40 minutes. Build the gap up at a pace you can manage.
3
Create vape-free times and places
Start with one room, part of the day or routine where you will not vape. You might begin with the car, your bedroom, meals or the first hour after waking.
4
Stop in one go
You may prefer to choose a quit date and stop completely. A pharmacist can advise on products that may help with nicotine withdrawal. Help Me Quit can give advice and behavioural support for people in Wales who want to stop vaping.
What nicotine withdrawal can feel like
When you stop or cut down nicotine, you may notice strong cravings, irritability, low mood, difficulty concentrating, increased appetite or changes to sleep.
These feelings are linked to your body adjusting to less nicotine. They tend to become easier to manage as time passes.
When a craving hits
Change what you are doing for a few minutes. Walk, drink water, message someone, chew sugar-free gum or keep your hands busy. Remind yourself that an urge does not mean you have to act on it.
If you slip, use it to spot what triggered you and restart. One vape does not have to turn into a full return to vaping.
Help to quit vaping in Wales
Help Me Quit has an online quit-plan tool for people who vape and can offer advice about breaking nicotine dependence. If you need more support, you can ask for a one-off behavioural support session.
If you smoke and vape, tell Help Me Quit that you use tobacco too so they can discuss the full stop-smoking support available to you.
Trusted sources: NHS Better Health · Help Me Quit Wales · Public Health Wales