There’s room for improvement
You may be vaping or using nicotine regularly enough to become addicted.
Nicotine is the addictive substance found in tobacco and most vaping products. When you smoke or vape, nicotine enters your body and triggers the release of a “feel-good” chemical in the brain called dopamine—which creates a short-lived sense of pleasure or “buzz”.
But that feeling fades quickly leaving you craving more. Over time, your brain gets used to nicotine, and you need more of it just to feel the same effect. This cycle is what creates nicotine dependence.
Understand your triggers and identify alternatives
Trigger
Alternative
Feeling restless
Chew gum, sip water, use a straw/lollipop or use a fidget tool.
Drinking alcohol
Hold drink in your usual vaping or smoking hand, fidget with a straw or bottle cap.
Waking up
Delay vaping/smoking by 5 mins, get fresh air, or brush your teeth immediately
After eating
Brush your teeth, chew gum or use something sour to reset your palate.
With friends
Tell them you're cutting down, suggest activities that keep your hands busy (pool, cards, scrolling your phone)
How to avoid pressures
Have a go‑to response ready when someone offers you a vape or smoke–e.g. “I’m good, thanks”, “’I’m taking a break from it”, “I’m looking after my lungs”
Stick with the non‑vapers when you can–it makes it easier to choose what works for you.
Know your triggers, like coffee, alcohol, certain friends, big emotions or when you feel stressed or bored.
Change the topic or distract yourself if someone is talking about vaping.
Remember: it’s always okay to say no. No reason needed!
If you want to chat to someone or want some info
Call or drop into The Junction–Our GPs, nurses and youth workers can support you.
Quitline (13 78 48)–speak with youth counsellors who understand vaping and nicotine.
At School—your wellbeing or pastoral care team may be able to help.
Your GP—can give advice, support and referrals based on your situation.
To book an appointment at The Junction, call 02 6232 2423 or click below.
Reference: New South Wales Government. Guide to Support Young People to Quit E-cigarettes. In: NSW Ministry of Health, editor. 2023
