When you quit vaping, your brain and body have to get used to life without nicotine. That adjustment is nicotine withdrawal, and it can show up as a surprisingly long list of symptoms, from the obvious (cravings) to the weird (mouth ulcers, anyone?).
The good news: withdrawal is uncomfortable but not harmful, and it's temporary. Below is the full list, a table showing when each symptom usually starts and how long it lasts, and when it's worth getting help.
A quick note on the research: most studies of withdrawal timing were done on people quitting cigarettes. The symptoms come from nicotine, though, and Smokefree.gov lists the same ones for people quitting vapes.
The full list of nicotine withdrawal symptoms
Common symptoms
- Cravings to vape, from mild to overwhelming
- Irritability, frustration, or anger
- Anxiety or feeling on edge
- Low mood or feeling sad
- Trouble concentrating or brain fog
- Restlessness or feeling jittery
- Trouble sleeping or waking up at night
- Increased appetite and sometimes weight gain
Less common symptoms
- Headaches
- Dizziness or light-headedness
- Constipation
- Nausea
- Cough and sore throat
- Mouth ulcers
- Cold-like symptoms such as sneezing
- Dry mouth
- Vivid dreams or nightmares
This list combines symptoms named by Smokefree.gov, the National Cancer Institute, Cleveland Clinic, and a major research review of withdrawal symptoms.
What about tiredness? Smokefree.gov's vaping guide lists feeling tired or groggy, and plenty of quitters report it. Interestingly, a large research review concluded that fatigue and drowsiness aren't reliable withdrawal effects in studies. Poor sleep during withdrawal is a likely culprit either way.
Symptom table: onset and duration
Withdrawal as a whole usually starts 4 to 24 hours after your last hit, peaks on days 2 to 3, and fades over 3 to 4 weeks, according to Cleveland Clinic. Individual symptoms vary:
| Symptom | Typical onset | Typical duration | How common |
|---|---|---|---|
| Cravings | Within 1 to 2 hours | Frequent for days to weeks; occasional for months | About 70% |
| Irritability or anger | First day | Peaks in week 1; under 4 weeks | About 50% |
| Anxiety | Within 24 hours; builds over 3 days | Several weeks | Common |
| Low mood | Within the first day | Under 4 weeks | About 60% |
| Trouble concentrating | First 1 to 2 days | Under 2 weeks for most; up to 4 | About 60% |
| Restlessness | First 1 to 2 days | Under 4 weeks | About 60% |
| Waking at night | First few days | Under 1 week | About 25% |
| Increased appetite | Varies | More than 10 weeks | About 70% |
| Light-headedness | First day | Under 48 hours | About 10% |
| Mouth ulcers | First 1 to 2 weeks | Can last over 4 weeks | About 40% |
| Constipation | Varies | Can last over 4 weeks | About 17% |
| Cough, sore throat, sneezing | First week | Most noticeable in weeks 1 to 2 | Varies |
Sources for the table: onset of cravings, anxiety, and low mood from the National Cancer Institute; durations and "how common" percentages from the NHS stop smoking treatment plan (NCSCT); mood and focus timing from a 2007 research review; cough, sore throat, sneezing, and mouth ulcer onset from a 2003 study of people quitting smoking. "First day" and "First 1 to 2 days" reflect the general finding that withdrawal starts 4 to 24 hours after your last hit and builds over the first day or two; research doesn't pin down an exact start time for each symptom, so "Varies" means there's no good data.
Want the day-by-day story instead of a symptom list? See the vape withdrawal timeline, and for why days 2 to 3 are rough, read why day 3 is the hardest.
What helps each symptom
- Cravings: Delay 10 minutes, breathe slowly with long exhales, drink water, and switch activities. Our guide to how to stop vape cravings has 12 options.
- Irritability: Smokefree.gov's advice is to remind yourself you're doing something good for yourself. Warning people close to you helps too.
- Anxiety and low mood: Move your body, do something you enjoy, and talk to someone. More in does quitting vaping cause anxiety?
- Trouble sleeping: Keep a regular bedtime, keep screens out of the bedroom, and limit caffeine, alcohol, and big meals near bedtime.
- Restlessness: A walk, chores, or a quick workout burns off that jittery energy. Cutting back on caffeine can help.
- Hunger: Keep crunchy snacks around, like carrots or nuts. The NCI notes weight gain after quitting is usually less than 10 pounds.
- Constipation, dry mouth, sore throat: Cleveland Clinic suggests fluids, fiber-rich foods, gum, or hard candy.
- Cough: Usually your airways clearing out. Here's what to know about coughing after quitting.
For the hand-to-mouth habit, gum or a breathing necklace like The Escape Necklace gives you something to reach for instead of a vape.
Medication can make withdrawal milder
FDA-approved nicotine patches, gum, and lozenges give your body smaller, steady doses of nicotine without the vape, which can ease withdrawal. They're sold over the counter to adults 18 and older. Prescription options without nicotine also exist. Talk to a pharmacist or doctor about what fits you, especially if you're under 18, pregnant, or have health conditions.
When to get help
Most withdrawal symptoms are manageable on your own. But reach out to a healthcare provider if:
- Your mood keeps dropping or doesn't improve after a few weeks
- You've had depression or anxiety before (Smokefree.gov says to watch for this especially)
- Symptoms are severe enough that you can't function at school, work, or home
- You're pregnant or have a medical condition and want help choosing a quit method
- You feel physically sick with a fever or symptoms that get worse instead of better
If you ever have thoughts of harming yourself, call or text 988 in the US right away. For free quit coaching, call 1-800-QUIT-NOW.
You only have to get through it once
Withdrawal feels endless while you're in it, but most of it is over within a few weeks. Each day it gets a little quieter. The Escape the Vape app is free on iOS and Android and tracks your vape-free streak and health recovery timeline, with a community of people going through the same thing right now. You're not doing this alone.