When Vaping Feels Like a Crutch – Sheila’s Story

Vaping was supposed to be a solution, a way out of a long-term smoking habit. But for Sheila, it has become something else entirely—something she struggles to control.

Sheila, 43, from Warrington, made the switch from cigarettes to vaping with the best of intentions. Like so many ex-smokers, she thought vaping would be a stepping stone to a healthier lifestyle. But now, she finds herself constantly reaching for her vape, unable to put it down for more than a few minutes.

“It’s like a dummy I can’t let go of,” Sheila shared in an email to us. “I switched to vaping to get off the fags, but now I feel like I’m vaping all the time. Is this as bad as smoking? What can I do to lessen how much I vape? If I go to a higher nicotine strength, will that help?”

Her concerns are valid and, honestly, quite common. Many vapers find themselves in this cycle, using their devices more frequently than they ever smoked. So, what’s going on here? And more importantly, how can Sheila—and anyone else in her position—regain control?

Why Does Vaping Feel Addictive?

First things first: while vaping is significantly less harmful than smoking, overuse can create a dependency, not just on nicotine but on the habitual action itself. Smoking was a structured routine—certain times of the day, after meals, during breaks. Vaping, on the other hand, is easy, discreet, and convenient. No lighter, no ashtray, no stepping outside. That accessibility can quickly lead to a pattern of mindless vaping, where it becomes more of a comfort mechanism than a nicotine fix.

Is Vaping All the Time as Bad as Smoking?

The short answer? No. The thousands of harmful chemicals and carcinogens found in cigarette smoke aren’t present in vape products. However, inhaling anything excessively isn’t ideal. The concern with over-vaping is more about behavioural dependence rather than the health risks associated with traditional smoking.

How to Reduce Vaping Frequency

If, like Sheila, you feel like you’re vaping all the time, there are steps you can take to regain control:

1. Increase Your Nicotine Strength (Within Reason)
   Moving to a slightly higher nicotine level might mean fewer puffs to satisfy cravings. However, going too high can be harsh on the throat and make vaping less enjoyable, leading you to vape more frequently to compensate. The key is balance.
2. Set Vaping Boundaries
   Try to reintroduce structure to your vaping routine, similar to how you smoked. Set specific times or situations for vaping rather than reaching for it impulsively.
3. Switch to MTL Devices Over DTL
   Mouth-to-lung (MTL) vaping mimics smoking more closely than direct-to-lung (DTL), often leading to a slower, more controlled experience. If you’re using a high-powered sub-ohm device, switching to an MTL setup could help reduce the urge to chain vape.
4. Identify Triggers
   Are you vaping when bored, anxious, or stressed? Recognising these triggers allows you to replace vaping with other activities—chewing gum, deep breathing exercises, or even holding a stress ball.
5. Try Nicotine-Free Breaks
   If it’s more about the hand-to-mouth action than the nicotine, using a zero-nicotine e-liquid for certain parts of the day can help break the cycle.
6. Keep Your Vape Out of Reach
   If your device is always within arm’s length, you’ll naturally use it more. Try keeping it in another room or a bag so you have to make a conscious decision to vape rather than doing it absentmindedly.

A Personal Message to Sheila

Sheila, first of all—don’t be hard on yourself. What you’re experiencing isn’t uncommon, and the fact that you recognise it is a huge step forward.

It’s not about quitting vaping altogether (unless that’s your goal), but rather about taking back control so that you feel in charge of your habits—not the other way around. The key is mindfulness. If you start making small changes now, you’ll gradually shift to a healthier, more controlled relationship with vaping.

You’ve already done the hard part—quitting cigarettes. Now, it’s just about refining the balance so that vaping remains a tool, not a tether.

If any readers have experienced something similar, feel free to share your journey in the comments. What worked for you? Let’s help each other navigate this vaping lifestyle together.