Body · Substances: the facts

Nicotine and vaping

Most vapes contain nicotine, which is highly addictive; the brain keeps developing until about 25, and nicotine can harm the parts that control attention, learning, mood and impulse control. It's illegal for any store to sell you a vape under 21. To quit: pick a quit date no more than a week or two away, list your triggers, expect withdrawal (irritable, restless, trouble sleeping) that fades over time, and get free coaching at 1-800-QUIT-NOW or by texting QUIT to 47848.

Moderate12 min to read; 20 min to make a quit planFree helpChecked October 2, 2026

You'll need

A calendar to pick a quit date
Your list of reasons to quit, on your phone
One or two people to tell

What to know

Know what's in it. Most e-cigarettes contain nicotine, which is highly addictive. Source: CDC¹ The aerosol can also contain cancer-causing chemicals, heavy metals like nickel, tin and lead, and tiny particles that reach deep into the lungs. Source: CDC²
Know why it hits young people harder. Brain development continues until about age 25. Young people can show signs of addiction quickly, sometimes before vaping daily, and may be at higher risk of other addictions later. Source: CDC²
Write down why you're quitting (health, money, feeling in control) and keep the list on your phone to look at when a craving hits. Source: Smokefree Teen⁴
Pick a quit date no more than a week or two away, and not a stressful day like the day before a big test. Source: Smokefree Teen⁴
Learn your triggers (certain people, places, feelings or situations) and plan around them. Early on, it may mean a short break from friends you vape with and knowing what you'll say if someone offers. Source: Smokefree Teen⁴
Expect withdrawal. It can include feeling irritable, restless or anxious, feeling down, trouble sleeping or concentrating, hunger and cravings. These symptoms fade as your brain adjusts. Source: CDC² The first few weeks are usually the hardest. Source: Smokefree Teen⁴
Get free help. Call 1-800-QUIT-NOW (1-800-784-8669) to talk confidentially with a quit coach; in Spanish, 1-855-335-3569. Source: CDC⁵ Or sign up for SmokefreeTXT by texting QUIT to 47848, or use the quitSTART app. Source: Smokefree Teen⁴
Tell people what kind of support you want, and talk to your doctor about quitting. Source: Smokefree Teen⁴

Watch out Vaping won't fix stress, anxiety or a low mood. The most common reason students give for vaping is feeling anxious, stressed or depressed, but nicotine addiction and withdrawal can make those feelings worse and keep the cycle going. Source: CDC² Also keep vapes and e-liquid away from little kids: more than 80% of poison-center calls about e-cigarettes involve children under 5. Source: CDC²

Your quit plan

Quit date (within 2 weeks): ________ Source: Smokefree Teen⁴
My top 3 reasons: ________ Source: Smokefree Teen⁴
My triggers and what I'll do instead: ________ Source: Smokefree Teen⁴
Who I'll tell, and what help I want: ________ Source: Smokefree Teen⁴
Help line saved in my phone: 1-800-784-8669 Source: CDC⁵

If someone offers you a vape

"No thanks, I'm quitting." If they push: "I'm serious about it. Don't offer me again, okay?"

See it done

Video by American Academy of Pediatrics Nonprofit

How Bad Is Vaping for Teens?

Watch on YouTube: How Bad Is Vaping for Teens? | AAP

Full title on YouTube: “How Bad Is Vaping for Teens? | AAP”2023 · Checked October 3, 2026

A pediatrician's short take. For free help quitting, call 1-800-QUIT-NOW or text QUIT to 47848 (step 7).

Video won't load at school or work? No problem. Everything you need is in the steps; the video's just a bonus. Watch it on YouTube later.

If it doesn't work

Slipped and vaped again? Don't quit quitting. Figure out what triggered it and plan for it next time. Source: Smokefree Teen³
Cravings feel unbearable? A quitline coach can help you deal with cravings and withdrawal, and may be able to connect you with quit medicines through insurance or community programs. Source: CDC⁵ Ask your doctor whether medicine is right for you.
Want help by text in English or Spanish? Truth Initiative's free EX Program includes text support. Source: Truth Initiative⁷
Feeling really down? Call or text 988 any time. See 988: when and how to reach out.

Good to know

The details, if you want them. Tap a line to open it.

The law

Since December 20, 2019, it has been illegal for any retailer, in a store or online, to sell any tobacco product, including e-cigarettes, e-liquid and non-tobacco nicotine, to anyone under 21. There's no exception for military members. Stores must check photo ID for anyone under 30. Source: FDA⁶

You're not the only one

In 2020, 63.9% of middle and high school students who vaped said they wanted to quit, and 67.4% had tried in the past year. Source: CDC¹

Batteries

Defective vape batteries have caused fires and explosions, most while charging. Source: CDC²

It adds up

Vaping may cost more than you think. Source: Smokefree Teen³ Add up a month of what you spend.

Take it with you

Printable card Download card (PDF)

Sources

Centers for Disease Control and Prevention Youth and e-cigarettes
Centers for Disease Control and Prevention Health effects of vaping
National Cancer Institute (Smokefree Teen) Quit vaping (Smokefree Teen)
National Cancer Institute (Smokefree Teen) How to quit vaping (Smokefree Teen)
Centers for Disease Control and Prevention Quitlines
U.S. Food and Drug Administration Tobacco 21
Truth Initiative This is Quitting

Lesson B10.2 · Last checked October 2, 2026 against the sources listed.

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