People start smoking or vaping tobacco for different reasons. Some feel it helps them relax or fit in with others. Others smoke to manage stress or boredom. But smoking and vaping can be expensive, and once you start, it can be hard to stop. It also causes a lot of health problems.

If you or someone you know smokes or vapes, it's important to understand the risks while also knowing that support is available. If you're thinking about cutting back or quitting, there are ways to do it that work for you.

There are also sacred and ceremonial uses of tobacco. This article deals only with using commercial tobacco products, not ceremonial use. Learn more about sacred tobacco use.

Why Is It Hard to Stop Vaping or Smoking Cigarettes?

Smoking cigarettes is more than just a habit—it’s an addiction. Nicotine, the main ingredient in cigarettes, makes the brain feel good by releasing chemicals that can create a sense of relaxation or focus. Over time, the body gets used to nicotine, making it difficult to quit.

While smoking has serious health risks, quitting is not just about willpower. It’s about having the right support and tools. If quitting feels overwhelming, reducing the number of cigarettes you smoke is still a step in the right direction. There are also nicotine replacement options like patches or gum that can help with cravings.

Is Vaping a Safer Option?

Vaping is sometimes seen as a better alternative to smoking because it doesn’t involve burning tobacco. But it still contains nicotine, which is highly addictive. Some people start vaping to quit smoking, but some end up using both. Others, especially young people, start vaping without ever having smoked and find it hard to stop.

Because vaping is still new compared to smoking, we don’t yet know all the long-term effects. What we do know is that it is addictive, and vaping products contain potentially harmful chemicals. Some people experience breathing issues, lung conditions or irritation from vaping liquids.

If you’re using vaping to quit or cut back on tobacco, switching to vaping can help reduce your exposure to toxic chemicals in the short term. But it’s important to have a plan to reduce how much you vape over time. Learn more about vaping from The A-Z of Vaping.

What Can You Do If You Want to Cut Back or Quit?

If you’re thinking about quitting smoking or vaping, it’s okay to take it one step at a time. Here are some ways to make the process easier:

Find What Works for You

• Some people quit all at once, while others slowly cut back. Both ways are valid. If one method doesn’t work, you can always try others.

Use Support Tools

• Nicotine replacement products, like patches or gum, can help manage cravings. There are also prescription medications that can help make quitting easier. In BC, PharmaCare helps cover the costs of these products.
• Talk to a Quit Coach: whether you’re just curious about quitting or need support to stay quit, QuitNow provides free, confidential, one-on-one support by phone or live chat to BC residents ages 10+, as well as virtual peer supports and online resources.

Get Help From Others

• Friends, family, health-care workers or support programs can make a big difference.

Be Kind to Yourself

• Quitting or reducing is hard, and slip-ups are a normal part of the quit journey. That doesn’t mean you’ve failed.

Quitting smoking or vaping is about making choices that work for you. Whether you want to quit completely, cut back, or just understand your options, there’s support available. Programs like QuitNow can provide guidance without pressure.

Taking even small steps toward change can improve your health, and it’s something to be proud of. Whatever choice you make, know that you’re not alone, and help is always there when you need it.