Vapes and Nicotine: How Harmful Are They and How to Quit Vaping

What a Vape Is and Why It Isn’t Safe

A vape, or electronic nicotine delivery system, heats a liquid and turns it into an aerosol that the user inhales. The familiar word “vapor” is misleading: the aerosol is a suspension of tiny droplets and particles that penetrate deep into the airways. The liquid is mostly propylene glycol and glycerin, with nicotine and flavorings added. When heated, some of these components can break down into irritating compounds, and traces of metals from the heating coil have been found in the aerosol.

A common myth is that vaping is “healthier than cigarettes” and therefore safe. It is true that without combustion some of the by-products of burning tobacco are absent, but that does not make a vape harmless. The World Health Organization classifies electronic cigarettes as products that are harmful to health and specifically highlights the risk to children and adolescents. The long-term effects of regular vaping have been studied less than those of smoking — and that is not a reason to relax but rather an argument for caution.

Nicotine salts

Many disposable devices and e-liquids use nicotine in salt form. It is inhaled more smoothly, without the harsh “hit” at the back of the throat, so a person can take in a large amount of nicotine without noticing. It is precisely this smoothness that makes such devices so treacherous for beginners: dependence forms quickly, while the sense of harm stays low.

Flavorings

Sweet and fruity flavors make vaping attractive to young people and mask unpleasant sensations. Flavorings may be safe to eat, but that does not mean they are safe to inhale: the airways react to them very differently from the stomach.

How Vaping Harms the Body

The harm from vaping comes from two sources: the nicotine itself and the aerosol. Nicotine stimulates the sympathetic nervous system — the heart rate rises, blood pressure goes up, and blood vessels constrict. With regular use, this places extra strain on the cardiovascular system. The aerosol irritates the mucous membranes, and many people who vape heavily develop a cough, a scratchy throat, a dry mouth, or flare-ups of asthma.

A separate concern is severe lung injury associated with e-cigarette use, particularly with liquids of unknown origin and homemade mixtures. Such cases are rare but can develop acutely, with shortness of breath, chest pain, and fever. In addition, the devices themselves sometimes overheat, and nicotine liquid is dangerous if swallowed accidentally, especially by young children.

Heart and blood vessels

Nicotine increases heart rate and blood pressure. This is especially significant for people with high blood pressure, heart rhythm disorders, or coronary heart disease. Regular exposure keeps the blood vessels in a state of tension, which is unfavorable in the long run.

Respiratory system

Typical complaints include coughing, wheezing, frequent bronchitis, and reduced exercise tolerance. In people with asthma, vaping can trigger attacks. Any worsening shortness of breath in someone who vapes is a reason to see a doctor.

Mouth and gums

A dry mouth, irritated gums, and a tendency to inflammation often accompany regular vaping. Dentists are frequently the first to notice the effects.

Why People Get Hooked on Vaping So Quickly

Nicotine acts on nicotinic acetylcholine receptors and triggers the release of dopamine in the brain’s reward system. This produces a brief sense of relief, focus, or relaxation, and the brain memorizes the link: a puff means relief. Over time the number of receptors increases, tolerance develops, and without nicotine the person feels restless and irritable. A puff relieves that discomfort, and the cycle closes.

Vaping reinforces this mechanism through sheer convenience. To smoke a cigarette you have to step outside, but a vape is always at hand — at home, in the car, between tasks. The number of puffs per day climbs without being noticed, and people often cannot even roughly estimate how much nicotine they are getting. In ICD-10 this condition is classified as mental and behavioral disorders due to use of tobacco with dependence syndrome; in ICD-11 it is described as a disorder due to use of nicotine.

• You feel the urge to vape right after waking up, within the first half hour
• It is hard to go several hours without a puff, for example at work or while traveling
• You become irritable, anxious, or unfocused without nicotine
• Attempts to cut down or quit have ended with going back to vaping
• You keep vaping despite a cough, shortness of breath, or other problems
• Thinking about where to charge the device or buy a new pod takes up noticeable space in your day

Vaping and Teenagers: Why the Risk Is Higher

The brain continues to mature until roughly age 25, and the regions responsible for self-control, planning, and weighing consequences are the last to develop. Nicotine during this period affects how connections form in the reward system, so addiction develops faster in teenagers. In addition, early exposure to nicotine increases the likelihood of using other psychoactive substances later in life.

Parents should know that vapes can look like USB drives, markers, or keychains, and the smell of a sweet flavoring is easy to mistake for chewing gum. Signs that may raise concern include frequent trips to the bathroom or outside, irritability after a few hours without the device, coughing, thirst, and unexplained spending. It is best to talk calmly, without threats or searching their things: a teenager who is shamed is more likely to hide the vape than give it up. What matters is showing that you are on their side and ready to help them quit.

What Happens When You Quit Vaping

After the last puff, nicotine levels in the blood drop quickly, and withdrawal symptoms appear within the first day: strong cravings, irritability, anxiety, difficulty concentrating, sleep problems, and increased appetite. Some people also notice low mood and headaches. Symptoms usually peak in the first 2–3 days, then gradually ease and in most cases decrease significantly within 2–4 weeks.

Cravings can keep coming back in waves for a long time, though, especially in situations that used to be linked with vaping: coffee, a break at work, stress, spending time with friends who vape. This is a normal part of recovery, not a sign of failure. Each wave of craving usually lasts only a few minutes, and if you ride it out, it passes. The longer a person stays off nicotine, the rarer and weaker these waves become.

Weight gain

Many people worry about gaining weight after giving up nicotine. A slight increase in appetite is possible, but it can be managed with regular meals and physical activity. The health benefits of quitting clearly outweigh this risk.

Mood

If markedly low mood, anxiety, or insomnia persists for more than a few weeks after quitting, it is worth seeing a doctor: sometimes nicotine was masking depression or an anxiety disorder that needs treatment.

How to Quit Vaping: What Helps in Practice

Quitting vaping is not only about willpower — it is also about strategy. The better prepared a person is, the higher the chance of success. It helps to work out in advance which situations make you reach for the device and to come up with something to replace it in each one. Some people find it easier to quit all at once on a specific date; others prefer to cut down gradually first, but with a clear deadline for stopping completely.

When dependence is severe, a doctor may offer medication support: nicotine replacement therapy or other stop-smoking medications. The choice of medication and the length of treatment should be decided by a doctor, taking into account your health, pregnancy, and any other conditions. Switching from vaping to cigarettes or vice versa is not a good idea — that is transferring the addiction, not giving it up. Behavioral support and cognitive behavioral therapy (CBT) give good results: CBT teaches you to recognize the thoughts that trigger cravings and to cope with them.

1. Pick a quit date within the next 1–2 weeks and tell the people close to you
2. Write down the situations in which you vape most often and plan a substitute for each one
3. Get rid of devices, pods, and chargers before your quit date
4. When a craving hits: delay for 10 minutes, drink water, move around, do breathing exercises
5. Let friends who vape know you are quitting and ask them not to offer you a vape
6. See a doctor if previous attempts have failed or your cravings are very strong

How We Help People Quit Nicotine

At the Narcology 24 clinic, nicotine addiction is treated as a genuine disorder rather than a bad habit you simply have to tough out. An addiction doctor (narcologist) assesses the severity of dependence, your overall health, and related problems such as anxiety, insomnia, or the use of alcohol or other substances. Based on this, a plan is discussed: medication support if needed, addiction psychotherapy, and relapse prevention.

The first consultation with an addiction doctor or psychotherapist can take place online: that is enough to assess the situation, draw up a quit plan, and start behavioral work. If you have heart or breathing complaints, or if combined dependence is suspected, an in-person examination and tests will be needed. Care is provided anonymously and confidentially: in Kazakhstan, information about seeking medical care is protected by medical confidentiality under the Code of the Republic of Kazakhstan “On Public Health and the Healthcare System.”

When to see a doctor

• You have tried to quit vaping several times but went back to it within a few days
• Nicotine cravings come with severe anxiety, irritability, or insomnia
• You have developed shortness of breath, a cough, chest pain, or frequent bronchitis while vaping
• You are pregnant or planning a pregnancy and cannot give up nicotine
• Vaping is combined with drinking alcohol or using other psychoactive substances
• A teenager in the family vapes and cannot or will not stop, and talking hasn’t helped
• Low mood persists for more than a few weeks after giving up nicotine

Questions and answers

Medically reviewed by

Nurlan Isayev, MDAddiction psychiatrist · experience 10 years

Synthetic stimulant and cannabis addiction, addiction in teenagers, gambling addiction and online follow-up.