Tobacco and vaping

Whether it's a pack a day or the occasional vape, nicotine use is more common - and more addictive - than many people realise, and quitting is absolutely possible with the right support.

What's happening

Nicotine, found in cigarettes and vapes, is one of the most addictive substances people commonly use. It works quickly on the brain's reward system, which is why cravings can feel so strong and why quitting can be genuinely difficult, even when someone deeply wants to stop. Vaping has grown rapidly, partly because it's often seen as "safer" than smoking, but it still delivers nicotine and carries its own health risks that are still being understood. Both smoking and vaping can become deeply woven into daily routines and coping habits, which is part of what makes them hard to let go of.

Signs to notice

• Feeling irritable, anxious or unable to concentrate when you can't smoke or vape
• Needing a cigarette or vape first thing in the morning or during stressful moments
• Smoking or vaping more than intended, or trying and failing to cut down
• Persistent cough, shortness of breath, or reduced fitness
• Spending money on tobacco or vape products despite wanting to cut back
• Using it as the main way to manage stress, boredom or social anxiety

What helps

• Set a quit date and tell someone you trust, so you have accountability and support
• Identify your triggers (stress, coffee, socialising) and plan alternative responses in advance
• Consider nicotine replacement options or medication - speak to a pharmacist or doctor about what's suitable for you
• Expect cravings to come in waves that pass within minutes - have a plan (walk, water, deep breathing) for those moments
• Track small wins, like a smoke-free day or week, to build momentum
• Be kind to yourself if you slip - it's common, and it doesn't erase your progress

When to reach out for help

If you've tried to cut down or quit on your own without success, if nicotine use is affecting your health, finances or relationships, or if you feel stuck in the cycle, professional support can significantly improve your chances of quitting for good.

Getting help in South Africa

Cleared Mind's EAP counsellors can support you with a personalised quit plan and coping strategies. Your GP or pharmacist can advise on nicotine replacement therapy or medication options. SADAG's Mental Health Line (011 234 4837) can also point you toward further support.